Hello,
And welcome to this guided meditation,
Where we'll be exploring the different levels and dimensions of awareness.
So if you haven't already,
Finding a comfortable position,
Preferably laying down with the spine can be straight,
You can also have an upright position,
Sitting in easy pose,
Crisscross,
Maybe even laying down with the legs up the wall,
Whatever feels good.
Once you've found your comfortable position,
Gently closing the eyes,
Allowing the shoulders to relax,
Allowing the jaw to relax,
And allowing the face to relax,
Especially the space in between the eyebrows,
Allowing the full body to relax.
And if you haven't already,
Slowly beginning to shift your awareness inwards,
Observing the different dimensions of self.
How's the body,
Is it feeling heavy,
Feeling light,
Tight?
How's the mind,
Is it busy,
Is it scattered,
Focused,
Quiet?
How's the energy levels,
Is it high,
Is it low?
And how's the heart,
Is it open,
Is it closed?
Simply observing,
Noticing,
If any narrative decides to attach itself in your observation,
Slowly let the story go.
Throughout the meditation,
Keeping in mind to stay awake and to stay alert,
Allowing the thoughts to float downstream,
Allowing them to take you where it wants to go without trying to force any focus,
Without inviting the intellect to dissect any thoughts,
Allowing it all to float downstream.
We're going to start with a short breathing practice where we'll inhale for four seconds through the nose and exhale for four seconds through the nose.
You can also exhale through the mouth.
So slowly exhaling all the air out to prepare.
Inhale for four,
Three,
Two,
One,
Exhale for three,
Two,
One,
Inhale,
Exhale,
Inhale,
Exhale.
Inhale,
Expanding the belly,
Expanding the mid-chest,
The upper chest,
Exhale,
Releasing the belly,
Mid-chest and upper chest,
A few more,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale,
Inhale,
Exhale.
We're going to take a deep breath in,
Fill up the lungs,
Hold the breath here,
Relaxing the shoulders,
Relaxing the face.
Allowing you to hold the breath,
Lean into the vibrations of the breath hold,
Relaxing the physical,
Relaxing the mental,
Allowing the void to immerse you and perceiving the void as a place of potential,
A space of reception,
Of openness rather than emptiness.
And release.
Now slowly bringing your awareness to your toes.
As you exhale,
Rolling your feet out so the pinky toes reach towards the ground.
As you inhale,
Bringing the big toes inwards so they come down towards the ground.
Rolling the feet out,
Exhale,
Rolling the feet in,
Toes inwards towards the ground,
Towards each other.
Inhale,
Rolling up.
Exhale,
Rolling in.
Inhale,
Rolling the big toes away,
Pinky toes towards the ground.
Exhale,
Big toes towards each other,
Coming inwards.
A few more.
Inhale,
Rolling out.
Exhale,
Rolling in.
Inhale,
Rolling out.
Exhale,
Rolling in.
And letting it go.
Allowing the feet to relax naturally.
Now bringing your palms to face the sky,
Bringing your awareness to your hands.
As you inhale,
Rolling the palms away,
Keeping the elbows on the ground.
Exhale,
Palms roll towards the ground.
Inhale,
Rolling the palms up to face the sky.
Exhale,
Rolling the palms down towards the ground.
Inhale.
Exhale,
Trying to keep the elbows to the ground.
Inhale,
Palms up.
Exhale,
Rolling the hands,
Palms down.
Inhale,
Palms up.
Exhale,
Palms down.
Inhale.
Exhale.
Inhale.
Exhale,
Palms down.
Inhale,
Rolling palms up.
Exhale,
Palms down.
Inhale,
Rolling the palms up.
And release.
Letting go of the hands.
Now slowly bringing your awareness to the crown of your head.
Maybe relaxing the eyebrows,
Relaxing the forehead.
On your next inhale,
Rolling your head to the right,
Allowing the right ear to reach towards the floor.
And rolling the head back to center.
Exhale,
Rolling the left ear down.
Inhale,
Back to center.
Exhale,
Rolling the right ear down.
Inhale.
Inhale,
Back to center.
Exhale,
Left.
Inhale,
Center.
Exhale,
Right.
Inhale,
Center.
Exhale,
Left.
Inhale,
Center.
And release.
Bringing your awareness to the root chakra,
The space at the base of the spine.
So the very end of the lumbar,
The end of the spine.
Just imagining a white light beginning to spark,
Beginning to activate at the root.
Imagining this white light growing bigger,
Beginning to create some heat,
Some warmth.
Let's take a few breaths together,
Exhaling all the air out.
Taking a deep inhale,
Imagining this white light traveling from the base all the way up to the spine,
Up to the crown of the head.
Exhale,
White light travels from the crown of the head down the spine to the root.
Inhale,
White light traveling up,
Warming up the entire spine.
Exhale,
Crown down the spine to the root.
Inhale.
Exhale.
Continue to imagine the white light traveling up with every inhale.
And traveling back down with every exhale.
Allowing the travel to be smooth.
If any obstacles or rough,
Sticky areas come in the way,
Just allow the warmth of the white light to dissolve it.
Continuing its journey up and down the spine.
Now slowly trying to capture the furthest sound in your environment that you can hear.
Maybe it's a sound outside the room,
See if you can capture any sound outside your immediate space.
Maybe sounds of birds outside the window,
Maybe cars,
The highway,
The ocean.
Just noticing the furthest sound that you can find.
Trying to only hear that sound.
Now trying to find a closer sound,
Not the furthest,
Not the closest,
Just slightly closer from the furthest.
Trying to only hear that sound.
Trying to only hear that sound.
Now trying to spot a sound in your immediate environment.
Not the closest,
But nearly the closest.
Maybe the sound of the air condition if it's on.
Maybe leaves rattling that are beside you.
Now bringing your focus to the closest sound that you can hear.
Maybe it's the sound of your breath.
Maybe you can even hear the sound of your heartbeat.
Maybe even the sound of the blood flowing through you.
Trying to navigate towards the inner audio experience.
If the mind is loud,
Keep the focus on the breath.
Beginning to bring your mind's eye to a space that feels like home,
Maybe it's home,
A physical place.
Home,
A place where you can feel at ease.
So maybe that's not the place you live in,
But a place you enjoy going to.
Maybe it's not a place,
But a person.
Any place or thing that makes you feel safe,
At ease.
Alive.
And soft.
What does this place or person look like?
Bringing your mind's eye to notice the details.
The smallest details.
Noticing the aura in this space or person.
The smell,
The breeze.
The temperature.
The touch.
And the sound.
Seeing if you can relax the physical even more.
Notice if the body is holding on to any tension.
Allowing it to relax.
As your mind's eye focuses on this place or person.
Taking a little journey,
Bringing the mind's eye to observe where you are in this moment.
Seeing if you can go beyond the physical to gaze into the physical.
Visualizing the way you're laying down in the room or space you're in.
Observing yourself from a distance.
Again,
If any story or narrative begins to attach itself in this gaze or observation,
Simply let it go.
Simply let it go.
No need to create meaning out of an observation.
Just simply experience it.
If there's any message or energy you'd like to send towards yourself as you observe self,
Sending these wishes and blessings towards yourself and the environment around you.
Let's seal the practice in with a deep inhale and a smile.
Hold the breath,
Top of lungs.
Release.
And release.
