Welcome.
This is a guided meditation called Three Point Focus.
My name is Ebert Considine and I'll be your guide.
This meditation is designed to help you cultivate the felt sense of power and strength,
Of love and compassion,
And wisdom and clarity.
The guided part of the meditation is about 10 minutes and then there's another 10 minutes of music if you wish to continue sitting.
If you enjoyed this meditation and would like to hear others that I've done,
You can find my website at EbertConsidine.
Com.
So settle in and take a breath.
And notice your thinking.
Just notice what's on your mind without any need to change it or judge it.
Then notice your feelings,
Your emotions.
Come up with just one word that captures how you're feeling in this moment.
Just say it out loud.
And then notice your physical sensations.
Feel the top of your head.
Feel the muscles in your face.
Relax your face.
Feel the back of your head.
Feel the back of your neck,
Your shoulders,
Your chest,
Your upper back,
Your lower back,
Your belly.
See if you can relax all your internal emotions.
See if you can relax all your internal organs.
Feel your upper arms,
Your elbows,
Your forearms,
Your wrists,
And your hands.
Feel your hips and your pelvis,
Your thighs,
Your knees,
Your calves,
Your ankles,
And your feet.
Feel your hips and your thighs,
Your knees,
Your calves,
Your ankles,
And your feet.
Now imagine a fire burning in your belly and it's burning hot.
Take three long,
Slow,
Deep breaths.
And with each breath,
Just imagine that fire's burning hotter.
And hotter.
And hotter.
And hotter.
And now imagine that the heat from that fire is changing into a sense of power and strength.
It's radiating out from your core.
And take three long,
Slow,
Deep breaths.
And with each breath,
Just sense that power and strength getting stronger.
And stronger.
And stronger.
And stronger.
And stronger.
And now imagine a beautiful flower made out of light in the center of your chest.
Its petals are slowly opening.
And take three long,
Slow,
Deep breaths.
And with each breath,
Just imagine the beauty of that flower getting brighter.
And brighter.
And brighter.
And brighter.
And now imagine that the beauty of that flower is changing into a sense of love and compassion.
And it's radiating out from your heart.
And take three long,
Slow,
Deep breaths.
And with each breath,
Just sense that love and compassion getting stronger.
And stronger.
And stronger.
And stronger.
And stronger.
And stronger.
And now imagine a bright light like a star burning in the center of your forehead.
And take three long,
Slow,
Deep breaths.
And with each breath,
Just imagine the light from that star getting brighter.
And brighter.
And brighter.
And brighter.
And now imagine that the light from that star is changing into a sense of wisdom and clarity.
It's radiating out from your mind.
And take three long,
Slow,
Deep breaths.
And with each breath,
Just sense that wisdom and clarity getting stronger.
And stronger.
And stronger.
And stronger.
And now sense the power and strength radiating out from your core.
Radiating out from your core.
And take a breath into that feeling.
And sense the love and gratitude radiating out from your heart.
And take a breath into that feeling.
And sense the wisdom and clarity radiating out from your mind.
And take a breath into that feeling.
And for a moment,
Just be present to all these qualities of your true self.
And let them arise simultaneously.
And let them arise together.
Now just sit.
And let the music take you away.
And when you're ready,
Just come back into your body.
Back into the world.
Now just sit.
And let the music take you away.
Back into the world.
Back into the world.
Back into the world.
Back into the world.
Back into the world.
Back into the world.
Back into the world.
You You You You You You You You You You You You You
