All right,
So this meditation is called Mula to Ajna,
Referring to the Mula and Ajna chakras,
Which are at the bottom of your body and in the midbrain.
We're going to prep for this practice by beginning with some diaphragmatic breathing.
So as you find your comfortable seat,
Begin to breathe in and out through your nose,
If that's possible,
And feel your belly expanding on the inhale and contracting on the exhale.
With that contraction,
The navel moves towards the spine,
So there's a little bit of purposeful movement in your abdominal muscles as you breathe out.
Now,
If you haven't already,
Make your exhalation a little bit longer than your inhalation.
Any amount is fine.
Just nice,
Long,
Slow exhales so your exhalation is longer than your inhalation.
Let's take three more breath cycles,
Breathing in and long,
Slow exhales.
Once you've found those three breaths,
You can let your purposeful breathing go and watch your breath for a moment.
Now we're going to drop our awareness and attention down into our body.
So as you inhale,
Follow the breath down your spine,
All the way down to your pelvis and pelvic floor.
Let your mind sit there for a minute.
You get comfortable with inhabiting your body in this way.
And then just for a moment,
If it's comfortable for you,
Engage the muscles of your pelvic floor really lightly and then drop your mind to a place where your attention might naturally go,
Which would be right in front of your sacrum.
So the lower part of your spine below your lower back.
But anywhere else in that area is fine too.
Wherever your mind naturally wants to be,
Let it be there for a moment with your pelvic floor really lightly engaged.
And then see if you can keep your mind there as you let your pelvic floor go.
So we're going to forget about the pelvic floor and just keep our mind right in that area of attention.
And that is your Mula Bandha.
That is your root center that produces a lot of energy and power in your system.
Keeping the mind there for a moment,
We are going to follow the breath from there up the center of our bodies.
So as you breathe in,
Start right at that Mula Bandha and then move up.
So the inhale moves up the front of your spine,
Up the center of your body,
All the way up into your head.
Imagine that happening.
And as you exhale,
Just let the air come out.
And as you inhale,
Bring your mind's eye back down to that Mula again,
That root,
And inhale up the center of your body.
Spend a moment just practicing that.
So exhaling freely,
Inhaling Mula up the center of your body into your head.
Now we're going to breathe up,
But instead of just into our head in general,
We're going to find our Ajna Chakra,
Which is right in the midbrain,
The point right between your eyebrows,
But right in the center of your head.
And right there you can imagine a blue circle or sphere or ball.
And so as you inhale up,
You're going to land right in that blue ball.
And as you exhale,
You're just going to leave your attention right there.
So the whole process is Mula Bandha,
Inhaling the energy up,
Finding that blue ball right in your Ajna,
Your midbrain,
And then exhaling and leaving your attention right there in your midbrain.
And that's our visualization.
Mula up the center channel,
Right into that Ajna,
That blue sphere.
And as you exhale,
Leave your attention in that blue sphere.
And at first we might have slightly deepened inhales and exhales as we get used to this process,
But eventually you let any control of the breath go and simply follow the breath up as you naturally inhale and leave the attention on the Mula as you naturally exhale.
And we'll do this for a few minutes together.
At any time you get distracted or lost in your practice,
Simply begin again with slightly deepened breaths,
Inhaling up and exhaling,
Settling in your blue sphere in the midbrain.
Gently let that practice go.
And as you sit here,
Feel your whole body.
Let your mind inhabit your entire body.
Feel your whole body.
Let's take a few deepened breaths,
In and out.
Take a nice big inhale,
Feeling your belly expand.
Long,
Slow breath out.
Inhaling,
Expand the belly.
Long,
Slow breath out.
One more breath like that,
Inhaling and exhaling.
Let's bring our palms together in front of our hearts,
Bowing to your own heart.
Namaste.
