Hi,
And welcome to this guided meditation to help awaken the third eye,
Intuition and intelligence.
Brought to you by Good Karma Meditations.
The basic theory behind this practice is that where your attention goes,
Energy flows.
And this is a key concept in the yoga philosophy and we'll be using it to help awaken the region of the third eye and the prefrontal cortex.
So ideally you want to be sitting in an upright position,
Something that promotes a nice straight spine and the chin parallel to the floor.
This could be sitting in a cross-legged position on the floor or in a chair,
Whatever is most comfortable to you.
So now that you're seated comfortably,
Bring the body to stillness,
Close the eyes and relax.
And before we do anything else,
We'll just start by noticing the breath.
So bring awareness to your nose,
Specifically to the nostrils and notice the flow of the breath.
And you're not trying to alter or control the breath in any way,
Simply noticing.
As the breath flows in,
Feel the sensations of the incoming breath.
As the breath flows out,
Feel the sensations across the nostrils.
In a relaxed manner,
Bringing all of your attention to the breath.
And when you notice that your mind has wandered off,
Just lead it back,
Observing the breath again.
And now we'll pay attention to the physical body.
Begin by noticing your foundation.
If you're sitting in a chair,
Perhaps you can notice your feet on the floor and your backside in the chair.
If you're sitting cross-legged,
Maybe you can feel the backside and the ankles on the floor.
Just noticing your foundation,
Feeling the sensations in the feet and or the legs,
And then paying attention to your abdomen.
Notice the abdomen,
Letting go of any holding.
Pay attention to the heart,
The chest.
Noticing where the hands are,
Where they're resting,
How they feel.
Without moving,
Just feeling.
Become aware of the face.
Noticing if there's any unnecessary tension in the facial muscles.
Letting go of what you can.
Bring awareness now to your forehead.
See if you can bring all of your attention and all of your focus to the forehead and notice if you can feel any sensation here.
There's no right or wrong way of doing this.
Maybe you feel something there at the forehead,
Maybe you don't.
Either is fine.
If you don't feel anything there at the forehead,
Just continue witnessing that absence of sensation.
And if you do feel something there at the forehead,
Just continue feeling that,
Noticing that sensation without thought or analysis.
Just feeling the forehead.
And continuing to hold awareness at the forehead.
Now we'll try the technique of raising the eyebrows.
Just raising the eyebrows now,
Creating a little bit of tension and wrinkles at the forehead.
Hold the upwardly raised eyebrows and notice the sensation created at the forehead.
And breath continues flowing.
Awareness at the forehead,
Feeling the wrinkles at the forehead and relaxing the forehead now.
Let go of all tension and effort at the forehead and the eyebrows,
Complete relaxation in this area,
But paying attention to the residual sensation.
Continuing to feel this area of the forehead.
Now we will incorporate a breathing practice with awareness of the forehead.
Simply holding awareness at the forehead and beginning to breathe a little more deeply in through the nose,
Out through the nose or the mouth with awareness at the forehead.
And if you like,
You can even imagine that the breath is coming in through the forehead and back out from the forehead.
Breathing now with a slightly deeper breath,
In and out,
Awareness at the forehead.
And if your attention wanders,
Lead it back,
Awareness to the forehead,
Breathing in,
Breathing out.
And for this next stage of the practice,
We'll practice holding the breath just for only as long as you are comfortable,
No longer.
So when you're ready,
Take a nice deep breath in,
Hold the breath and hold awareness at the forehead.
Holding the breath,
Holding awareness at the forehead,
As soon as you want to continue on with the breath,
Breathing out,
Stay aware of the forehead.
Next time you breathe in,
Fill the lungs,
Awareness to the forehead and hold,
Hold the breath,
Hold awareness at the forehead.
Continuing this practice and making this the last breath holding technique,
One more breath in,
Hold the breath,
Hold awareness at the forehead,
Just for as long as it's comfortable.
Feeling the sensations in and around the forehead and breathing out as you need to and then letting the breath come back to a completely natural rhythm,
The breath flowing on its own and your awareness placed at the forehead,
Paying attention to what you can feel there,
Has anything changed,
Is there more sensation to observe or is it just the same as before,
There's no right or wrong experience,
Simply notice.
And finally,
Pay attention to what you can see behind the closed eyes,
Keep the eyes closed but notice what you can see behind the closed eyes and the forehead,
Is it pitch black or are there lights,
Patterns,
Shapes or anything else manifesting in your field of vision behind the closed eyes.
On first inspection,
There may appear to be nothing there but if you hold your gaze,
Looking out into that darkness,
You may just start to see things before your eyes,
Continue observing for a while and bringing awareness to the sensations at the forehead one last time,
See if you can feel anything at the forehead,
You may have a generic sense of the whole forehead or you may be honed in right at the point between the eyebrows,
Just notice,
Feel,
Connecting with this part of the body,
Remembering that where your attention goes,
Energy flows,
Now expanding your awareness to encompass the whole body,
Aware of not only the forehead now but your whole body right down to the foundation,
To your feet,
Backside,
Aware of the torso,
Hands and arms,
Aware of the whole body,
Take a deep breath in through the nose and out through the mouth with a sigh,
Deep breath in through the nose,
Out through the mouth with a sigh,
One more deep breath in through the nose and out through the mouth with a big sigh,
And that concludes our practice,
Bringing awareness to the forehead to awaken the third eye,
Intuition and intelligence,
You can practice daily to continue nurturing this ability and little by little you can gain more awareness of this area and awaken the third eye,
Intuition and intelligence,
Thank you for the practice.
