Welcome,
I invite you to find any comfortable seated position for this meditation.
Our intention is to come into a state of deep presence.
As you relax into your body,
Quieten your mind,
You will find the healing power of resting with spirit.
My advice is not to try too hard,
Just softly follow the cues.
Let's begin.
With eyes open,
Look around your space,
Locating yourself.
What is in front of your body?
Perhaps objects or a wall?
Noticing how far away these objects are.
Noticing what is on either side of you.
Note how far the ceiling is from the crown of your head.
Notice below your body.
Now close your eyes and with your perception,
Sense what is behind you.
Notice how you can perceive this.
Feel the support of the surface below your bottom,
Below your feet.
Feel your clothing against your skin.
Notice a sound around you.
Locate your collarbones and sense what direction the sound is coming in,
In relation to your collarbones.
Smell the air around you.
Sense the taste within your mouth.
Swallow gently now and notice the sound within your own body.
Resting your attention within your body.
Relaxing any unnecessary tension behind your eyes,
Face,
Shoulders,
Belly.
Sense the low ribs rising and falling with your breath.
Perhaps deepening your breath,
Allowing your exhale to be longer and slower than your inhale.
Begin to sense your spine.
Bring your attention to your tailbone,
Moving upward to your sacrum,
Low back,
Mid back,
Shoulder blade area,
Upward into your neck.
Sensing the central channel of your body,
From the bottom of your skull to the tip of your tailbone.
Bringing your attention now on your spine.
Resting here within your center line as you deepen your breath.
Now bring your attention to your solar plexus area,
Just below your breastbone,
Where the ribs make an upside down V in front of your body.
Go deep within your body toward your spine.
Note this area as being the center point of your body.
Your body center.
Keep your focus here for a few breaths.
Now move your attention from your solar plexus down to your navel or belly area.
Breathing again along the central channel of energy in your body that runs just in front of your spine,
From the solar plexus to the belly.
And at the belly,
Go deep within your body toward your spine.
Rest here and breathe.
Now sense the floor of your pelvis and the tailbone area.
And move down your legs to the soles of your feet.
Notice if you can make a connection to the earth below you,
Grounding downward into the earth.
Perhaps sensing the anchoring quality of the earth,
Like tree roots dropping downward.
There is also energy moving upward from the earth into your central channel.
Tracing upward now from the soles of your feet,
Up your center line to your tailbone,
To the belly,
Solar plexus,
Coming all the way up to the heart.
Resting your attention at the center of your chest,
At your heart center.
Moving deeply inward toward your spine.
Taking a few deep breaths.
Sensing again the central channel,
From your belly to your solar plexus,
To your heart.
And move up into your neck and head.
Rest deeply in the dark space between the eyebrows and behind the eyes.
Breathe deeply here for a few breaths.
Bringing your attention up to the crown of your head,
And then above the crown of your head,
Perhaps connecting with the universal energies above.
See,
Sense,
Imagine,
Or just know that a column of light,
A pure white light,
Is coming in through the crown of your head,
Spilling over every part of your body,
Relaxing and allowing this light to pour over,
Around,
And through you.
I'm asking for the highest possibility for everyone experiencing this meditation.
Returning now to your heart space.
Move deeply inward,
Perhaps asking yourself,
What part of me is unchanging?
What part of me is unchanging?
If I could feel this unchanging spirit within,
What would it feel like?
And it's absolutely perfect,
Whatever you feel or sense.
Grounding this practice into your body,
Sensing the bones of your body,
Sinking heavily into the bones of your body.
Notice the collarbones,
The hips,
The leg bones,
The bones of the feet and toes,
The whole body.
Inhale with me and take a deep breath in,
Pausing that breath at the top,
Fully sensing your whole body.
Open your mouth and exhale,
Letting go.
Open your eyes and take in the surroundings in your environment,
Perhaps noticing colors or shapes,
Maybe even noticing one detail that you weren't aware of before.
Wishing you deep peace,
My friends.
Thank you for practicing with me.
