Dual Awareness Meditation

In this dual awareness meditation, we work with feeling into the area above and below our torso on our central channel at the same time. We work with awareness on the spine with our breath to feel into our central channel and locate our focal points of attention above and below the body. The aim is to become aware of the subtle body while quieting the mind and focusing our awareness to bring us into a relaxed mental state.

Transcript

So let's just close our eyes and allow our bodies to relax a little bit and we sit here.

And today we'll work with feeling the areas above and below our torso.

First we'll start a little spine breath.

So as you sit here let's breathe in through the nose if that's possible for you,

If not the mouth is fine.

Follow that breath right down the front of your spine all the way down to your root.

So your pelvic floor and then sort of past that so you almost like feel the seat you're sitting on.

And as we exhale let's go all the way up the front of our spine through the third eye area and all the way to the crown and maybe even a little bit beyond.

So that's our visualization.

Let's follow that with our breath.

So we inhale all the way down and we exhale all the way up.

The breath can be at any speed as long as it feels comfortable.

And we're making sure we're getting nice complete exhalations as we follow that breath all the way up.

And then let's follow that breath a little bit lower down so past our bottom of our torso.

And then follow that a little bit further up so past the crown and up above the top of your head.

Let's just take a few breaths noticing the area above and below like that.

So inhale all the way down and beyond and exhale all the way up and notice the area above the top of your head.

And when you're ready see if you can notice the area below and above at the same time.

So the breath just goes on its own and let our attention sit below and above our body.

And if you get thrown from that you can take a few breaths where you breathe in and out of that and then go back to noticing the areas below your seat and above your crown.

And we'll sit like that just for a couple minutes.

Slowly begin to deepen the breathing.

Allow your eyes to open halfway.

Bring your palms together in front of your heart.

Grab into your own heart.

Namaste.