Hi and welcome to this third eye meditation for a focused mind.
My name is Rishi from Good Karma Meditations and I'll guide you through this session today.
I recommend that you listen to this session from a comfortable seated position.
That might be in a chair or sitting cross-legged on the floor.
Whatever is most comfortable for you.
You can come into that position now and we prepare for the practice.
So just closing your eyes now if you haven't done already.
Relax your body whilst remaining upright through the spine.
Let the shoulders be heavy.
And let's begin.
And we'll start with a simple breathing exercise.
Take a deep breath in through the nose filling the lungs.
And breathe out slowly through the nose or mouth.
Elongating that exhalation.
And repeat.
A deep breath in through the nose filling the lungs.
And a long slow breath out.
And one more time deep breath in through the nose.
And a long slow breath out.
And then you can allow your breath to settle in again.
Back to a natural comfortable rhythm.
No further control over the breath.
Just let the breath come and go calmly.
And I invite you now to bring your awareness and attention to the forehead.
See if you can become aware of this part of the body.
And whether you feel or connect with the forehead clearly or not is not so important.
Just do your best to try and feel this part of the body.
Aware of the forehead.
Noticing any sensations here.
And if you find that your attention wanders from this practice,
That's okay.
Just come back and start again.
Aware of the forehead.
Observing any sensations here.
And if you feel nothing,
Notice that absence of sensation.
And if you do,
Just continue observing and feeling the forehead.
Very good.
Now continue holding awareness at the forehead.
And we'll synchronize this with the breath.
Take a deliberate deeper breath in again.
And as you do,
Imagine that the breath is traveling straight into the forehead as you breathe in.
And leaving from the forehead as you breathe out.
With every inhalation and exhalation,
Deepening awareness and sensation at the forehead.
And a deeper breath in,
Aware of the forehead.
And a deep breath out,
Deepening connection with the forehead.
Continue breathing in this way and connecting to the forehead.
Just behind the forehead is the prefrontal cortex.
And that part of your brain responsible for many important functions,
But one of them being the ability to concentrate.
So we concentrate on the area responsible for concentration.
So continue this practice,
Breathing in,
Feeling the forehead.
And breathing out,
Doing the same.
And any time your mind wanders,
Just lead it back to the practice.
Forehead awareness and a smooth flowing breath.
Well done.
And now we'll further the practice by practicing breath retention or holding the breath.
So keep doing what you're doing,
Holding awareness at the forehead.
But the next time you breathe in,
Hold awareness at the forehead and hold the breath.
Hold awareness at the forehead and hold the breath.
Only for as long as you're comfortable.
And then release the breath when you need to.
Whilst remaining aware of the forehead.
And repeat.
Next time you breathe in,
Concentrate awareness at the forehead,
Hold the breath.
Notice the sensations here.
For as long as you like comfortably.
And eventually releasing the breath,
Still aware of the forehead.
Continue this practice.
And you're doing really well.
Finish the round you're on.
Don't feel you need to rush,
Just let that breath out when you're ready.
And you can return the breath to normal.
Whilst remaining still aware of the forehead.
And we'll just practice one more technique to help connect with this region and improve our concentration.
So the breath is normal now,
No control over the breath.
Awareness still focused at the forehead.
And all you need to do now is gently raise the eyebrows.
Hold the eyebrows raised,
The eyes are still closed.
And notice any sensation this creates at the region of the forehead.
If that causes any discomfort,
Dizziness or anything you don't enjoy.
Simply discontinue the raising of the eyebrows.
And quite simply feel the forehead.
But if that works,
Continue raising the eyebrows.
Noticing the sensations at the forehead.
Breath is flowing naturally.
Body still and relaxed.
And now release the eyebrows.
Let the breath continue naturally.
And simply stay aware of the forehead.
Allow that gentle focus to remain at the forehead.
And any time that your mind wanders or you become entangled with your thinking.
That's okay and that's to be expected.
But come back to the forehead.
And we'll just hold here a moment longer.
And we'll prepare to come to the end of this practice now.
You can start to become aware of the rest of your body.
Become aware of your feet and legs.
The torso and spine.
Aware of the hands and arms right up to the shoulders.
And aware of the head and the neck.
And you can take a slightly deeper breath in.
As you wiggle the fingers and toes.
Breathing out.
And another deeper breath in.
And maybe you'd like to rotate the wrists and maybe even the ankles.
And then starting to stretch out through the arms and even the legs if you like.
Bringing movement back to the body.
And preparing to open your eyes now.
Thank you for the practice.
I hope that was helpful.
And I do hope you enjoy the rest of your day.
Thank you so much.
And if you found this session helpful today,
I encourage you to leave a comment.
Tell me what you experienced.
Give the track a thumbs up or rating if you like.
And consider subscribing or following the channel if you're not already.
Thank you for listening.
Bye.
