Welcome.
This is a simple meditation for the koshas.
So either sit or lie comfortably.
Either way is fine.
And let's take a few breaths to center ourselves.
So as you inhale,
Feel your belly expand naturally.
And a nice complete breath without a lot of effort on the exhalation.
Now we'll move our awareness from our breath into our physical body.
Notice your feet.
And as you inhale,
Feel your belly expand naturally.
Notice your feet.
With your mind's eye,
Notice your legs.
Lower legs and upper legs.
Your pelvis.
Move your mind's eye from your lower spine all the way up to your upper spine.
Your attention into your shoulders.
Feel how they are positioned.
Notice your neck and the position of your head.
Feel your arms.
Upper arms,
Lower arms.
Notice your hands,
Any sensation in your hands.
Notice that you have skin.
Maybe your mind naturally flows to some place where you can easily feel the sensation of having skin and being in this body which is covered in it.
And let that go.
And relax even deeper into your body.
Maybe down where most of your organs are.
Feel that you have organs.
Center your focus around your navel and then spread it out into your torso where your organs reside.
You can either imagine your organs or feel your organs in your body if you have that ability.
Now bring your attention back to your breath without controlling it.
Just notice how it moves by itself.
In and out.
Very subtle.
Notice as you breathe in and out any sensation you may have along your spine.
Then purposely,
Gently extend your breath down into your hips.
Feel how you can breathe into your hips.
Move the prana into your hips simply by placing your intention there.
And then breathe down into your hands.
Feel how you can create product flow down towards your hands simply by breathing and directing your breath towards your hands.
Notice this for a few breaths.
And then let this awareness go and bring your attention to your thoughts.
Spend a few moments watching your thoughts arise and every time you see a thought arise say to yourself,
Thought.
Every time a thought arises we just identify it as a thought.
Notice the state of your thoughts.
How many thoughts you're having.
Do they seem fast or slow to you?
Is there space between your thoughts or are they crowded together?
No need for judgement just notice these things.
Now please let that experience go and bring your attention to your heart.
So not your physical heart but the area of your spiritual heart right in the middle of your chest.
You could picture that area as a ball of light that's living inside your chest.
Allow your attention just to sit there calmly for a few more breaths.
And leaving your attention there ask yourself the question,
What is the most important truth for me today?
What do I need to know today?
Allow that answer just to float up.
No need to judge the answer allow your thoughts to fade into the background.
Simply receiving.
And then let go of that attention and let your attention widen to the space and the air around you.
No need to do anything in particular.
Simply feel that you have awareness that is beyond the confines of your body.
And then bring your palms together in front of your heart.
Let your head bow,
Bow to your own heart and say thank you.
