So let's set up to sit,
Make sure you have a comfortable seat.
Place where your spine can be long,
Elongated,
But you are not distracted by your effort.
And you may either close your eyes or leave them just slightly open,
But with a soft focus.
And now begin to trace your breath down from your nose and along the central channel,
Which is just in front of your spine,
All the way to your root.
So as you breathe in,
Follow your breath down.
And then as you breathe out,
Follow your breath up along that center of your body,
To your neck and head,
And then all the way to the crown of your head.
And then as your next in-breath comes,
Follow your breath down to your root.
And then as you exhale,
Up to the crown of your head.
And let's spend a few minutes getting the feel for this.
So you could have a visual at the end where your root is and where your crown is of a ball of light,
Of white or gold,
That might help.
Or your mind might be more comfortable with the physical sensation at the bottom and top of your body,
And that's great too.
Pick one of those two techniques and take a few breaths.
And as we do this,
We can begin to play with having a sense of the crown and root at the same time.
So even as we follow the breath down to the root,
We might have a perception,
A felt sense,
A visual of the crown.
And as we exhale and follow the breath up all the way to the crown,
We might still have a felt sense of the root.
So let's see for the next few minutes if we can breathe and have a sense of both the root and the crown at the same time.
And if we get distracted or that's not possible for our mind right now,
That's absolutely fine.
Just kind of play with that idea of feeling the root and the crown at the same time as you follow your breath.
Om.
Now let that technique go and simply feel the interior of your body as you're sitting here.
What sensations do you have inside your body?
Noticing.
Let's take a big breath in and alongside.
