Our next meditation has like a few parts.
The first part is breathing in through your third eye.
So right in between your eyebrows into the middle of your head.
So that's the seat there,
Which is like right in the midbrain.
But if you drew a line straight back from here,
You would find it.
So we're going to imagine the breath coming in and moving all the way down towards our pelvic floor,
Or your pelvis,
Or your seat,
Anywhere your mind easily goes is fine.
And then as you exhale,
We're going to come right back up through that area.
So we're going to train ourselves to that sort of awareness in our body.
And then we're going to sit with our attention in the asana chakra.
So right in our midbrain,
And we're going to relax into that feeling.
And as thoughts arise,
We're going to smile either inwardly or literally smile and kind of remember the feeling that came right before the thought.
We're going to do that over and over again.
And we're just going to hang out and do that.
That is our meditation.
We're going to experiment with that a little bit.
So I'll walk you through it.
And then just like before,
Allow the eyes to gently close or be a tiny bit open.
And notice the next couple breaths move in and out of your body.
So we're going to try to really keep this light in terms of any tension in our body,
But also our kind of attitude towards the practice.
So maybe a light smile on the face,
Or just that kind of feeling or intention in your mind.
And then imagine as you breathe in,
That breath coming right through that space between your eyebrows,
Right into the middle of your brain,
And then all the way down to your seat.
That could be very specific like towards your pelvic floor,
Or more generally to your pelvis and where your seat makes your chair or mat.
That's fine.
And as you breathe out,
Exhale,
Follow the breath up through the center of your body,
However your mind easily finds that.
Imagine the energy moving up through the middle of your body,
All the way up back to your midbrain,
Right in the center of your mind.
And then as you inhale,
Start a little bit outside your body,
Follow the breath in through the midbrain all the way down the central channel,
The middle of your body,
And all the way down to your seat.
And maybe quiet for a moment so you can practice that.
The breath does not have to be particularly deep,
Just enough to keep your attention on it.
You can even not control your breath at all and just let your mind flow down on the inhale and up on the exhale.
It's up to you.
You may help to envision that energy movement as a color,
White or gold.
If you're a visual person,
You could try that.
Next time you exhale,
Follow your breath up to your midbrain,
Your asana.
And let your attention sit there.
It might be helpful to have a visual of a board in the center of your mind.
It could be white or gold,
Blue.
Feel what it's like to drop your attention there.
What is the feeling?
Do you feel anything in your body when you drop your attention there?
Is there a word you might use to describe what it's like when your attention's there?
Maybe it's just a non-describable feeling.
And of course,
At some point,
A thought will emerge,
Several thoughts.
Attention will shift.
We're going to smile at whatever happens.
We're going to not have any judgment of it.
We're just going to be like,
Hello,
That's happening.
Nice to meet you.
And I also remember what it was like when my attention was just sitting in my midbrain.
There was a feeling,
An experience I was having right before you showed up.
So you're welcome,
But I'm also going to move my attention back there right now.
And this will likely happen from time to time or over and over again.
And that is the practice itself.
Remember,
Remembering the feeling by bringing our attention back to our midbrain and smiling at our thoughts and experiences.
Give me a point in the practice.
If you feel like you need to re-ground yourself,
Go back to breathing into your pelvic floor and out again.
Maybe do that for several breaths and then return to your midbrain and return to the practice of feeling that feeling and smiling at the thought.
Maybe a gentle smile on our faces as we deepen our breath slightly.
I want your breath to bring you back into the space you're in.
Enchante.
We'll take another short break.
And when we come back,
We're going to do another sit.
You're welcome to lie down or sit for your next one.
So if you're choosing to lie down,
You might want to find a comfortable place to do that.
Otherwise,
You can stay in your seated position.
I'll see you in five minutes.
