Take this moment to find a comfortable posture for you to meditate in,
Bring yourself into that posture,
Prepare yourself comfortably.
As you settle in your posture,
Take this moment to close your eyes and see nothing but the darkness through your mind.
Become aware of yourself breathing through the nostrils,
Allow it to be very faint and slow and just feel that for this moment,
Notice what you feel,
Observe that feeling as you breathe,
As you take those long inhales,
Feel the spine growing and growing,
Feel the open space of your spine,
The more you breathe in,
And as you feel the release of your breath,
Feel the heaviness of the roots merging into the ground,
Sinking deeper and deeper,
Allow yourself to let go,
Let go of the attachment of tension,
Of stagnation,
Feel every bit of yourself soften,
One bit at a time,
And slowly take a nice long inhale until the belly blossoms,
And hold it up,
And release through the mouth,
Inhale very deeply,
Allowing your Take that nice deep inhale as the belly blossoms,
Hold it there,
And release through the mouth,
Breathe in and out through the nostrils,
And feel a subtle sensation roaming through you,
Notice where you feel softness and where you feel heaviness,
And as you're there in your posture,
Start to feel a vibration,
A sensation,
Circling around you,
Around and around,
Start to imagine what that stream of sensation looks like,
It's in the form of a light,
A drawing,
And see yourself in your posture,
This force going around in circles around you,
Breathing deeply,
Slowly,
As you imagine yourself seeing you in the posture of the circle around you,
Become aware of that sensation,
Feel force going around you in a circular motion,
Notice how far the circle is from you,
Or how nearby it is,
Maybe as it goes around in circles and circles,
You feel a slight breeze hitting against you,
Focus on the motion of the circles around you,
Take this moment to breathe deeply as you do so,
Notice the speed of the motion,
If it's fast or slow,
And continue to focus on that sensation,
And for every inhale that you take,
Lift the motion up,
And every exhale,
Motioning down,
Allowing your breath to synchronize with the motion of the circles around and around,
And follow the motion as you breathe,
The circles to pace slower and slower,
Becoming faint,
And start to feel that motion of the circle disappear and diminish away slowly,
And as it does that,
Notice how you feel,
What is your reaction and emotion,
As it fades away,
And imagine yourself again,
Seeing yourself in the posture that you are in,
No more the circle around you,
Notice how you feel,
Notice the sensations,
Taking a couple of deep breaths here,
As you feel yourself in your posture,
Feel four points that made that circle to begin with,
Feel a point at the top of the head,
Take a moment here to feel the sensation of that point,
Notice if it has a tangling motion,
A heaviness,
Or a lightness of feeling,
Focus here in this moment,
Breathing deeply and slowly,
Continue to focus in that feeling,
The sensation that's at the top of your head,
And within that point,
Feel a little circle going around and around that point,
And notice that sensation,
Follow the point and the circle within it,
As you breathe deeply and slowly,
Notice which way the circle goes,
In which direction,
And how you feel about that,
And allow that circle to pace slower and slower,
And as you breathe deeply,
Allow it to slowly and gently fade away,
And take very slow deep breaths,
Allowing the belly to rise and fall,
Feel that sensation,
And slowly become aware of a point below you,
The opposite of the top of the head,
To the root of your body,
Either that be below your seat bones,
Or below your feet,
Feel the sensation of that point,
Notice if it's heavy,
If it has a tangling sensation,
Or a lightness of feeling,
And breathe here in this moment,
Just to feel that,
Notice how you feel,
How your feelings respond to what you're focusing on,
Recognize all that lifts up in your mind,
As you breathe slowly and deeply,
And within that point,
Become aware of the circle within it,
As it motions around and around,
And follow that motion as you breathe deeply and slowly,
Allow the breath to be synchronized with the motion of the circle,
Notice which way the circle goes,
And the sensation you receive from it as you breathe,
Keep focusing here as you breathe slowly and deeply,
And slowly,
With every exhale,
Feel the circle fade away,
Diminish slowly,
Noticing how that feels,
And as you're there,
Just focus on the openness of that point,
As you feel the belly rising and falling,
And from here,
Feel a point onto the right side,
A point that's between the top of the head,
And the bottom of the feet,
And find the middle point of that very side,
Notice if there's a pressure of that point,
A heaviness,
Or a lightness,
And just focus into that point,
Breathing here,
Noticing how you feel towards that point,
And just being in that moment,
As you focus,
And as you focus into that point,
Start to become aware of the circle,
Motioning around and around within it,
And allow your breath to follow that motion,
Notice the direction it goes,
And as it goes in that direction,
Notice how you feel towards it,
Notice the feeling that roams through your body,
Just be within that moment,
As you focus,
And slowly,
By the release of your exhales,
Slowly allow the circle to fade away,
And as it fades into that openness,
Become aware of that sensation,
As you feel the rising and the falling of your belly,
Notice how you feel,
The sensations inside of you,
As you breathe slowly,
And from this point,
Feel a point on the left side,
Opposite to the right,
Bring your attention to that point,
Notice if there's a heaviness,
A sensation of pressure,
Or a sensation of lightness,
Just focus on what you feel,
Breathe into that,
And within that point,
Feel the sensation of the circle,
Going around and around,
Synchronizing the breath towards it,
Notice the sensation that you feel,
How you respond,
As you focus in that point,
In the circle within it,
Continue to focus and breathe,
And slowly as you exhale,
Allow there to be a fading of the circle,
And as it fades,
Notice the sensation that you feel,
And be within the space of that point,
And just feel the rising and the falling of your belly,
Notice how you feel,
And from this point,
Within your posture,
For the exterior of that circle,
Being that of the skin over the body,
And just feel that sensation,
And now the breath that you breathe,
As you go through the pores of the skin,
In and out,
Feel the breathing of the skin,
The surfaces around your body,
Noticing that sensation,
And slowly deepen through the breath,
And feel the heaviness of your exhales,
Feel yourself as whole in the body that you're in,
Every time you release the breath,
And from here,
Notice the sensation of the ground below you,
And how it feels against you,
And from here,
Wiggle through the toes and fingers,
Rolling through the wrists and through the ankles,
Looking over to the right,
And then the left,
And then the right,
And then the left,
Back to centre,
And take that nice long inhale,
Feeling everything grow inside of you,
And hold onto that breath,
And release through the mouth,
Slowly awaken your eyes,
And just take this moment as you look around,
Breathing a couple of times,
Bring your hands together into a prayer pose,
And bring it into the heart centre,
Namaste.
