Sit in a posture you prefer,
Such as cross-legged,
Or in a chair with your feet flat on the floor.
Fold your hands in gassho position by bringing the palms of your hands together in front of your heart.
Your fingers are pointing upward.
In other traditions,
This hand position is called prayer position or namaste.
Now gently close your eyes or direct them down to the floor several inches in front of you.
Become aware of the hara region within your body.
Hara is the Japanese word for belly.
It is your core or lower abdomen around and below the navel.
Your inner center of gravity.
In Eastern traditions,
This area is considered the seat of one's internal energy or ki.
Allow your awareness to be present at the hara.
Find your center of gravity,
The supporting width of your trunk.
Settle into your body.
Inhale deeply to the hara.
Intend that your breath move all the way down to your lower abdomen without trying to regulate the breath.
If you find it difficult to bring your breath to the hara,
Just bring your attention directly there to your lower belly.
Breathe with your awareness there at the hara.
Let the breath stoke the furnace of the hara.
Take a relaxing breath with the intention of clearing your mind.
Now place your total concentration on the point where the pads of the middle fingers meet.
Take several more relaxing breaths.
Visualize the unity as the opposites of the left and the right hand come together.
Bring your focus to the present moment,
Clearing your mind of any distractions.
Let your breathing become natural.
Throughout this meditation,
Maintain your attention on the point where both middle fingers touch.
If your mind wanders,
Return your focus to the middle finger's focal point.
Once again,
Take a relaxing breath.
Place your total concentration on the point where the pads of the middle fingers meet.
As you inhale,
Intend that your breath moves down to your lower abdomen or just bring your awareness to the hara.
Relax your breathing.
Take long,
Slow,
Deep breaths.
Allow the flow of energy in your body to bring a sense of calmness.
Let the mind be focused as it attends to the place where both middle fingers touch.
Just breathe at your natural pace now.
Let your body calmly breathe as you focus on the middle fingers.
Notice a sense of flow in your breath and focus with your mind.
If this gassho hand posture becomes uncomfortable,
Relax your hands in your lap or adjust your sitting if needed.
Staying focused as we now move into the meditation more deeply.
Continue for the next few minutes without instruction,
Breathing at your own pace.
Let your mind be focused as it attends to the place where both middle fingers touch.
Let your mind be focused as it attends to the place where both middle fingers touch.
Let your mind be focused as it attends to the place where both middle fingers touch.
Let your mind be focused as it attends to the place where both middle fingers touch.
Let your mind be focused as it attends to the place where both middle fingers touch.
Gently bring yourself back to notice the place where the pads of the middle fingers meet.
Take a conscious breath,
Breathing your awareness into the current moment,
Aware of your horror,
Feeling your center of gravity.
Now slowly become aware of your surroundings,
Fully present in your body,
Into the room here and now.
And when you are ready,
Open your eyes,
Sensing the benefits that this meditation brings.
