Fourfold breath.
Settle into your meditation posture.
You can do this lying down or you can do this seated with an upright spine.
And bring into mind,
Into your awareness,
The two phases of this meditation.
The first is to settle your physiology into present awareness.
And the second sequence is to engage the atmospheric energy or chi that's available to you,
All around you and to concentrate it within your energy body.
When we hold the breath,
We concentrate the energy and on the second hold after the exhalation,
We expand our energy body.
Take a beautiful big inhalation through the nose,
Fill your body up from the bottom of your belly,
All the way to your collarbone and then release the breath in a long steady stream from the nose.
Allow all of the air to leave your body.
And breathing in now for one,
Two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four,
In two,
Three,
Four,
Hold two,
Three,
Four,
Out two,
Three,
Four,
Hold two,
Three,
Four.
Take a big yogic breath in,
Filling from the pubic bone all the way up to your collarbone and hold the breath and release in a long steady natural stream allowing all the air to leave your body.
Allow your natural breathing rhythm now to re-establish and notice the shift in the character of your natural breath.
Longer,
More smooth,
Silent,
Calm.
Notice the activity in your thought field,
More space,
Calmer,
Less tugging here and there at your awareness.
Become aware now of the atmosphere surrounding your body.
Feel the contact with the air on open skin.
Lean into the threads of energy that are held within the atmosphere.
Open your sense of hearing to the sound wave around you.
Open your sense of smell to the sense,
The pheromones held within the air that surrounds you.
And now,
Lean further still into the character of the atmosphere.
Feel the vibrancy,
The vibration of the energy and the passions within the atmosphere that surrounds you.
Spinning atoms,
Electrons,
Organisations of information.
All invisible but available to your inner sense.
Feel it completely envelop you above,
Below,
In front of you and behind you and around either side.
Sense how immense this field of energy is,
How charged with life it is.
It exists infinitely and you are at the nucleus of it.
And now recommencing the fourfold breath and engaging the field of energy that you're within,
That's within you.
Drawing energy in for 1,
2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Energy in 2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Energy in 2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Energy in 2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Energy in 2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Energy in 2,
3,
4.
Intensify 2,
3,
4.
Drain the breath 2,
3,
4.
Expand 2,
3,
4.
Take a big yogic breath in,
Filling from the base of the belly all the way up to the base of the neck and hold the breath.
And release in a long steady stream from your body,
Exhaling all of the air.
Take a lovely cleansing natural breath in and out,
Allowing your natural breath to re-establish its rhythm.
Now scan the amplified energy within your body.
Bring your awareness to your hands.
Feel the hum of life force in the palms,
The fingertips,
The nail beds.
You may feel this as heat or you may feel it as an exaggerated vibration.
Slide your awareness down the legs to the soles of the feet.
Feel into the veil of energy that is between the skin of the underside of your feet and the ground beneath you.
You may also feel it as heat or perhaps as a thin energetic layer,
Palpable,
Resonant.
Bring your awareness back up now and observe the place from where you're doing all of this witnessing.
Behind the breath,
Behind the mind,
From a central seat of awareness.
An intensified nucleus.
Dwell here for as long as this feels comfortable.
And when you're ready to come back out of your practice,
Slowly wiggle your toes and fingers.
Clap loudly three times.
And your practice has now concluded.
.
