Hi,
This is Alex Rock from Communicative Meditation.
This time and space is dedicated to yourself to find peace,
Calm,
Energy and clarity.
Happiness is already here and now you don't have to wait.
Now find a quiet place,
Reach out your phone,
Whenever you are ready.
Take a big deep breath.
Take your time to find a comfortable sitting position.
It may be on a chair,
It may be on the ground.
Make sure that your spine is straight up to the sky and that you can relax for a moment in this position.
Keep your eyes open,
Relax your tongue,
Your legs,
Your hips.
Let your body pose on the ground.
Embrace the earth,
Take two big deep breaths.
On the next out breath gently close your eyes.
Welcome within yourself,
Within you.
Just observe what there is inside of you right now.
Welcome within yourself.
Welcome what your body is telling you.
It is neither bad nor good.
It just is as it is.
Everything is in movement like your breath.
Everything is constantly changing.
And that's the nature of life.
Now for a couple of minutes just stay within your breath.
Observe the rising sensation and then again the falling sensation.
Just for a moment stay with your breath.
And if your mind wanders off,
Don't worry.
This is perfectly normal and you are here to practice.
Just come back again to your breath.
Gently,
Slowly.
Slowly your attention will on your own rhythm travel to your pelvic floor.
Your pelvic floor is the region between your genitals and your anus.
So now put a gentle attention on this region without expecting anything.
Just your attention,
Your awareness on this region.
What do you feel in this region in your pelvic floor?
Do you feel some sensations?
Just observe what there is on this part of your body.
And if your mind wanders off,
Don't worry.
Just come back to the point of focus.
This region is the source of your vitality.
It is where life begins.
Now you will start to feel a warmth in this region that appears slowly,
Gently.
All over your pelvic floor.
And this warmth goes all around.
This region gets warmer and warmer.
You breath in and it gets warmer.
You breath out and it even gets warmer.
And if you don't feel any sensations in this region,
Then everything is fine.
Just stay with your gentle attention in this region.
Breathe,
Relax.
It gets warmer and warmer each time you breath in.
Each time you breath out.
This warmth starts to transform into a golden light.
You start to visualize this golden light all around your pelvic floor.
At each breath,
Imagine that this light expands all over the base of your body.
Sitting on the ground or sitting on a chair.
Imagine this light.
Imagine this golden light.
And if your mind wanders off,
Come back to the visualization,
The golden light.
And breath again.
Relax.
Maybe move your spine and make a sound when you breath out.
Enjoy this experience.
Enjoy playing with the sensations of your body.
On each breath,
The light starts to expand.
And this light gets each time warmer.
Imagine that each time you breath in and breath out,
The light expands all over your body.
And warms up your body.
Imagine this for a moment.
And now.
When you are ready.
You will send this light all over your body.
You will send it to your hips,
Your knees,
Your legs,
Your feet.
And then you will send it to your belly,
To your chest,
Your shoulders,
Your arms,
Your hands,
Your head.
And each time you breath in,
Your body gets full of light of this golden light that is warm.
Your body starts to be only light.
And if your mind waders around with you and still wanders off,
Come back to your visualization.
This light in your body is your home.
The safest place in the world where you can come back at any moment.
We will go even further with our visualization.
And we will imagine that we will send the light from all over the body to the earth.
Imagine that this light goes through your pelvic floor until the earth.
You see this light going to the earth and you feel heavier,
More connected,
More grounded,
More in peace.
The light flows to the earth and the earth nourishes you back with our energy.
Stay there for a moment.
When you are ready,
We will stop any form of visualization.
Let go of any thoughts and just surrender.
Just accept what there is right now.
Meditation is such that the light of my mind is Election Day 15 and there is McN frontlinelett- son calmly Thank you.
How do I feel right now?
Do I feel different from the beginning of the practice?
And now,
Slowly come back.
Maybe move a bit of your hips.
Stretch your arms,
Stretch your legs.
Tap a little smile,
And then a wider,
Older smile.
Whenever you are ready,
You can gently open your eyes and take contact with the outer world.
Vitality is the natural quality of the mind.
Your only task is to take time to reconnect.
You don't have to do anything with your mind.
On the opposite,
The mind is exactly what exalts us.
By giving attention again to the body,
By settling the mind,
We recharge naturally without the need to do anything.
Imagine a flower which grows mainly because of the sun.
Imagine that your attention is the sun.
You don't have to tell the flower how to grow or how to blossom.
It just blossoms.
I ask you to take this meditation with you.
Every time you start feeling tired,
Take a deep breath and rest your attention on your pelvic floor.
In the meantime,
Imagine a golden light flowing from your pelvic floor until your feet.
