Use the sound of the bell to arrive in your meditation.
Follow the sound with your hearing and also with your awareness.
Have a sense of arrival.
Have a sense of arriving effortlessly in time.
Here you are,
No longer planning to be here,
No longer getting here.
You're here.
You have arrived in time.
And I will hold time for you for the next little while,
So you can simply step out of time.
For the next few minutes,
Nothing is called of you.
There is nothing for you to do.
There is not even anything for you to think or feel.
You are simply here,
Effortlessly in time.
Arrive in your space.
You might like to cast your eyes about the room.
Notice every object,
Everything in the room.
Notice the space that you are in.
Perhaps you are outdoors.
And then gently close your eyes and cast your awareness around the space.
Have a sense of arrival in the space,
Effortlessly arrived.
Arrive now in your breath.
Bring full awareness to the air running over your lip,
Up into your nose and down into your lungs.
Or perhaps you're breathing in through your mouth.
Follow the passage of the air into your lungs.
Feel it moving.
Notice that on the inward breath,
Your diaphragm drops,
Your belly expands and your lower lungs fill with air.
Your ribs expand as your middle lungs fill.
And then your chest lifts as the top of your lungs fill.
And then as you empty the top of your lungs,
Your chest drops,
Your ribs contract again.
And your belly contracts as your diaphragm lifts.
Tune into these physical sensations of breathing.
See if you can feel your diaphragm dropping,
Your belly expanding,
Your lungs filling,
Your ribs expanding,
Your chest rising.
And then your chest falling,
Your ribs contracting,
Your diaphragm lifting and your belly contracting.
For the next breath,
Tune in very intentionally to these bodily sensations of your breath.
Notice too the passage of air.
Feel the air going down into your lungs.
See if you can feel that perhaps the air is slightly cooler than your lungs.
It's a slightly cooler sensation as it fills up the bottom of your lungs.
See if you can feel the air in the bottom of your lungs.
Slightly cooler than your lungs and being warmed.
And then in your mid-lungs and your upper lungs,
Tune into the feeling of the air entering and then the air leaving your lungs.
Notice that the air that enters your lungs is fresh and clean,
Nourishing,
Delivering oxygen to your body.
And be aware that the air that leaves your lungs is stale.
It has given what is useful to you and now you're releasing what you do not need.
Releasing the waste,
Releasing the toxins and releasing what you simply do not need.
For one more round of breath,
Tune in to that bodily sensation of the air in your lungs and of the expansion and contraction of your ribs,
Your belly and your upper chest in the cycle of breath.
With the next breath,
Invite the sensation of the hum of aliveness into your body.
Notice if you can or imagine or visualise aliveness through your whole body,
A hum or a tingle.
Notice that aliveness right down in your toes as a hum or a buzz,
As your toes are fully alive and yet completely at ease.
Allow your breath to anchor you in this hum of aliveness.
Notice your legs,
Knees,
Thighs and hips resonating with this hum of aliveness.
A sense of being fully alive and vibrant and completely at rest.
Notice this aliveness in your belly,
Your back,
Notice your spine stacked comfortably,
Your shoulders perhaps push them up and back and then release them into comfort.
As your whole body,
Your torso and abdomen hum with aliveness,
Your arms,
Hands,
Notice your palms and fingers.
Is there a hum or a tingle or a buzz of aliveness in your fingers?
Place your hands where they are called.
Perhaps palms up in an attitude of receiving or palms down in an attitude of giving.
Perhaps on your thighs or perhaps on your belly.
Perhaps one hand on your heart and another on your solar plexus.
Where do your hands call you?
Where does your body call your hands?
Notice the hum of aliveness in your neck,
Your jaw,
Your forehead,
Your eyes,
Your tongue resting on the back of your top teeth.
With a sweep in your outward breath scan your body,
Sweep your awareness from the top of your head all the way to your toes,
Noticing this hum,
This buzz of aliveness.
Fully vibrant and alive and yet completely at rest.
Breathing in,
Breathing out.
Breathing in and out.
Imagine now a pool of light around your body,
Your energetic field or your aura extending beyond your skin.
Maybe 30 centimetres or so around your body.
A pool of light,
An energy field.
Feel it or imagine it or visualise it.
Extend your awareness into your aura.
Notice perhaps what colours are there.
Notice perhaps the nature of that energy.
Is it gentle and warm?
Is it fizzy and effervescent and alive?
Is it white and gold or red and orange?
Are there swirling pinks or blues?
Just notice or imagine the field of energy around your body as you sit in this pool of energy,
This pool of light.
With your body humming with aliveness and completely at ease.
Imagine now or visualise or picture or feel the finest golden mesh.
A fine,
Fine golden mesh behind you like a curtain.
You are going to pass this golden mesh through your aura and through your body.
And as the golden mesh passes through your aura and your body,
It picks up any little bits and pieces,
Scratchy bits,
Broken bits.
Anything that seems grey or dark or anything that is simply ready to leave you now.
And as the golden mesh passes through your aura and your physical body,
Imagine it picks up all these little bits and pieces,
Maybe little aches and pains.
And you simply flick them away,
Flick them away into the universe and they're gone.
And as you pass the golden mesh through a second time,
Let it pass through your thoughts and your feelings,
Your feeling heart as well.
And it picks up anything that's no longer needed.
Anything that doesn't serve you,
Your thoughts,
Your heart and your physical body and your aura.
And simply flick it away.
Flick it off into the universe.
One more time.
Pass the mesh through your aura,
Your thoughts,
Your feeling heart,
Your body.
And flick away anything that no longer serves you.
Perhaps their thoughts,
Memories,
Regrets,
Little bits of pain,
Little bits of energetic leftover from your interactions through the day.
Let them be collected up in the golden mesh and simply flicked away.
You may like to pass the mesh through one or two more times.
And then with a deep breath,
Seal your aura with a layer of purple and a layer of gold.
So that here you sit cleansed in energy,
In body,
In heart and mind.
Notice your thoughts.
Are they soft and settled?
Simply be now in this place,
This cleansed place with your energy,
Your body,
Your thoughts and your heart cleansed and settled.
As we sit and practice together for just a few moments.
Using your breath to anchor your thoughts softly,
Gently.
Enjoying this place of fresh newness.
Perhaps feeling the hum,
The buzz of aliveness through your body.
Or in your hands and fingers,
Feet and toes.
Let's rest and take a close look.
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