One last time,
Though.
Bring awareness to your posture.
Bring your body into a space that supports you in meditation.
You might find you want to do a gentle stretch or sway forwards and backwards side to side.
Bring the hips,
Shoulders and head into alignment.
Take three big deep breaths centering the body and the mind.
With each breath you can imagine letting go of anything that no longer serves you.
Tension,
Busyness.
Breathing in and out.
Breathing in and out.
Third time breathing in and out.
Making final adjustments to your body.
Inviting your mind to flow down inside your body into your belly.
Into your Hara.
About three finger widths below your belly button.
This point is inside you.
Invite your breath to follow the mind down there breathing in through the nose.
Let the air travel all the way down inside your belly.
When you reach the Hara you breathe out and imagine this air is completely filling you up.
When the body naturally wants to breathe again allow that in-breath to flow back down through the body.
And on the out-breath expand inside your belly.
We're grounding,
We're centering and we're expanding all in this one meditation.
Find your rhythm and continue to invite the mind down into your belly and expand with the breath in your belly.
Just allow the thoughts to come and go.
Don't be upset by them,
Don't be distracted by them.
Just like sounds in the background they come,
They go.
Allow your thoughts to be the same.
You might now be able to feel yourself completely filling with this beautiful exhale in the belly.
You can either continue as you have been just breathing out and feeling yourself fill with this beautiful energy.
And you can also imagine that this air begins to travel through your body,
Through your skin into the room around you.
The air comes in and down into your belly and on the out-breath it expands.
In your belly goes through your body,
Through your skin and into the world around you.
Purifying,
Cleansing,
Refining.
That's right.
Bringing yourself back to the breath and the feeling in your belly as you breathe out.
If the whole experience of breathing in is too much,
Just focus on the out-breath of your belly and feel the air moving through you into the surroundings.
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Com and now let go of the method and rest for a few moments without doing anything without any intention to follow the breath but just sit in the space you've created resting in the resonance of your practice um You
