This meditation is to focus on your breath and to allow your mind to go quiet as the breath deepens and lengthens.
And you focus on the sensations utilized in the breath.
And then to the more subtle sensations of your energetic body radiating just above the skin line.
So get in your most comfortable position,
But one where you won't fall asleep.
And don't cross your legs or your hands,
Just have them in a comfortable extended position.
And begin to notice your breath without trying to change it.
Is the inhale and exhale about the same length?
And is your breath slow and deep or short and shallow?
Let's begin making that breath a little bit longer and attempting to have the inhale just as long as the exhale.
So slowly breathe in through your nostrils and breathe out through the nostrils in a slow rhythmic pace.
I'll ask you to lengthen this breath by slowing the speed down a little later.
So just breathe in now and breathe out.
And as you breathe,
Please focus on the sensations just at the base of your nostrils or the cilia inside your nostrils.
Now slow the breath down just a little bit more by just bringing slow sips of air into the breath,
Into the nostrils.
And slow exhales as if you're sipping out of the nostrils.
And as you do this,
Begin to change your focus so that you become aware of the sensations as the breath converges right at the top of the nose and diverges above your eyebrows to the sides of your head where the sinus passages are.
See if you can feel the flow of air in this area of your body.
Continue to use your keen concentration to focus on these sensations here and only here as you slowly breathe in and slowly breathe out.
Now try to move the awareness of sensations to the back of your throat.
See if you could feel the muscles constrict and relax as you breathe in and breathe out right at the base of the inside throat muscles where the breath is regulated.
It may help to give a swallow here just to clue you in into where the sensations will occur.
Now move your awareness to the muscles involved in the breath by focusing on the chest muscles and the muscles at the top of your back.
As you breathe in and breathe out,
Can you feel these muscles engaging and relaxing,
Expanding as the lungs draw in more air and as they expel the air?
Now bring your attention to the abdominal muscles,
Those below the belly button.
And as you inhale,
Try to imagine that you're creating more space for your lungs to expand as you release the lower belly and then contract it on the exhale.
And focus on this area of the body as the muscles engage and relax.
Keep your mind in keen concentration,
Focusing on the sensations only in this area of your body,
Letting no thoughts interrupt you,
Focusing on the breath and the sensations in the lower abdominal area.
And now focus on the beating of your heart.
Come right to the center of your chest and with your mind's eye,
Feel the beating of your heart.
Take your time.
It may be a very subtle sensation.
Just focus on that area until you can feel it.
Continuing to breathe slowly and deeply,
Letting the inhale and the exhale match in length and in strength.
Focus on the beating of your heart.
No judging,
Just sensing.
Know that this heart of yours is pumping rich oxygenated blood to the muscles of your arms.
So bring your keen awareness into this area of your body.
Focus on the sensation in your arms,
The palms of your hands and your fingertips as you continue to slowly breathe in,
Extending the breath just a little longer by slowing it down a little bit and doing the same with the exhale.
Your heart is continuing to beat and send rich oxygenated blood to the muscles of your legs.
So now I'd like you to put all of your keen concentration on the sensations that you are experiencing in your legs down to your ankles,
Your feet and your toes.
Now begin to look for similarities between the subtle sensation of your fingertips and the subtle sensation of your toes.
And try to feel those two areas of your body in their similarities.
And when you do,
Try to feel the sensations as if they're arcing from one body part to another,
From your fingers to your toes,
From your toes to your fingers.
Now bring your keen awareness to the base of your spine,
Not the muscles of your back,
But the actual spinal cord.
And see if you can feel similar sensations as those you felt in your fingertips or toes,
A slight tingling or maybe some fluid movement up and down the spine.
It could be very slight pressure.
These will be very,
Very subtle sensations.
Put your keen awareness on this area of your body.
Let your mind stay focused here and only here.
Let all other thoughts go so that you can be keenly concentrating on the subtle sensations from the base of the spine all the way up to the nape of the neck.
Again,
Focusing not on the muscles,
But on the actual synovial fluid that surrounds the spine and moves up and down.
Now I'd like you to focus on the three sensations.
But imagine that there is an arc going from the fingertips to the toes,
And then one underneath you from your spine all the way around to the front of you.
As if you're enveloped in this subtle,
Subtle energy.
This could be the radiation of body heat,
Or the vibration of fluids just beneath the skin,
Or simply the radiation from your own electromagnetic field.
So really focus here on the keen sensations,
The subtle sensations,
As if you are a fish in water,
Except I'm asking you to focus on the energy in which you reside.
The source which is inside of you and envelops you also.
Now begin to focus on this space.
Perhaps it feels as if it's emptiness,
But you may interpret this as freedom.
The lightness of your body,
Just by focusing on the space,
Letting the heavy parts of your body just fall away,
And concentrating on the lightness,
The spaciousness,
The expansiveness of your body.
Your breath might be very,
Very slow now.
Maybe five breaths or less per minute.
Focus only on the quiet,
The silence,
The spaciousness,
The lightness,
Your true beingness.
It is here in the silence where everything is happening.
It's not a contradiction.
In the silence you are connecting to your high source.
In the silence the separateness disappears into oneness.
In the silence all is being imparted to you.
Know that this is not a place but a state of mind where you surrender your own thoughts to feel the sensations that lead you to the spaciousness.
This is accessible to you any time.
All you have to do is focus.
So begin to notice again the sensation in your arms and your legs,
Your fingertips and your toes.
Draw your attention to your chest and your abdominal area rising and falling with the breath.
See if you can feel the air entering and departing your nostrils.
Slowly bring your arms above your head,
Maybe interlocking your fingers and reaching upward as you take a final inhale for this meditation and a final exhale.
Then return your arms to a comfortable place and very slowly,
Very,
Very slowly open your eyes and then stay where you are for as long as you can,
Whether it be a half a minute or a half an hour.
Just enjoy being,
Not doing,
Not thinking,
Being,
Think no more,
Do no more,
Just be.
