Hello friends,
And welcome to your practice.
This short,
Sweet breathing,
Focused meditation can be done from a comfortable seat.
Remembering that comfort is subjective,
So you're welcome to support your hips,
Spine,
Knees and all the waves,
Or you can just simply lie down and get comfortable in that space instead.
And as you settle in,
Take notice of your surroundings.
Paying attention to your external container of ceilings,
Walls,
Floor.
And as you get settled,
Allow your eyes to close,
Or maybe they simply find one object of interest.
Take your gaze inwards,
Noticing how you feel physically.
Permission to adjust and adapt your seats or positions for more ease and less effort.
Pay attention to your breathing.
Not too concerned with the breath that is coming next.
Doing our best not to analyze the breath we just took.
But instead staying here in presence with the breath that is so freely given here and now.
Pay attention to your thoughts.
Just for a moment,
Check in with your mind stuff.
Noticing whatever is rolling or scrolling past without getting too caught up or attached to your own storylines or plot twists.
And then come right back to your breath.
If you would like,
Place a hand on your heart and belly to further drop into your rhythm and pattern of breathing.
Starting to pay attention to the breath as it moves in and out of your nose.
Want your mouth to close slightly and softly.
Noticing if one side of your nose feels a little easier to breathe through.
Noticing not to analyze that noticing,
Just becoming aware of your natural breath.
Starting to tune in a little more on purpose to the very tip of your nose.
Watching the breath as it moves in through both nostrils.
Watching the breath as it moves out both nostrils slightly warmer.
Creating a pinpoint awareness of your breath in the exact spot where it first touches your nose as you inhale.
That same focus,
Pinpoint awareness,
Noticing the last place the breath touches of your nose as you exhale.
Continuing to draw your focus again and again to the very tip of your nose.
Just watching the breath from this perspective.
In your mind's eye,
Start to imagine or visualize a collection of energy.
As if all the love and energy and connection in the world could just gather for you in a little golden ball of light.
Maybe your light ball is a little different color or luminosity than mine.
That's okay,
Just start to picture all this energy collectively gathering into a ball.
This ball may turn and pulsate and shape shift right in front of you.
You're just able to watch and observe and see.
For some of us,
This visualization may be really easy and for some it may be a little more challenging.
I know that it's enough to want to believe,
To want to picture this ball of light for it to be working.
For this meditation,
This practice to be working.
See all of this energy,
This light,
This love just continue to gather and start to arrange itself right in front of your nose.
This pulsating,
Growing,
Energetic ball of light is all yours right in front of you.
You're able to observe and watch and be amazed.
Now let's start to breathe it in.
To breathing in from your nose,
Start to pull in this light,
This energy,
This ball in through both nostrils and you send it right back out.
You just watch,
Inhale again,
Pulling the light in through both nose,
Sides and exhale,
Sending it back out.
Just a few more rounds of washing the nasal passageways with this light,
This energy,
This love.
And maybe over time you're able to breathe a little bigger and pull this energetic light from just in front of you in through both nostrils,
All the way up both sides into the space between your eyebrow,
Your third eye center.
Then exhale,
Send it right back out both sides,
Returning it from which it came.
And keep going,
Inhale,
Pulling this light up both nostrils into the space between your eyebrows.
Then exhale,
Send it right back out.
Just keep going,
Washing and watching the nasal passageway,
Pulling it all the way up to your third eye and sending it right back out.
Now maybe you're able to breathe a little bigger,
Pulling this light from the tip of your nose all the way up both nasal passageways past your third eye into the center of your brain.
Then as you exhale,
Release this light and let it flood the entirety of your skull,
Expanding from the center out.
And let's do that again.
Inhale,
Pulling this light from the tip of your nose all the way up the nasal passageways past your third eye into the center of your brain.
And then exhale,
Flood it out to the outer edges of your skull.
Keep going,
Breathing in,
Pulling this light from the tip of your nose all the way up through the third eye and then exhale,
Expanding the light out,
Letting it reach every little crevice and wrinkle of your brain.
Just keep going,
Pulling the light in,
Letting it flood the inside of your skull.
And know that wherever this light goes,
There's no darkness.
Letting this light flood and shine through each little wrinkle,
Each little crevice of your brain.
Flooding the midbrain,
The home of your amygdala,
Your hippocampus,
The home of your amygdala,
The memory,
The home of your emotions.
Just keep moving the energy from outward to inward,
Letting that set of resonance establish itself firmly in the very center of your head.
Keep it going.
Release your control over this energy in your breath and allow it to just move.
You remain in quiet and attentive observation.
Breathe in,
Send it out.
Starting to pay attention to your breathing again,
Slowly bringing your attention and awareness back into your body.
Slowly allowing your eyes to open,
Taking back in your surroundings.
Breathe in,
Breathe out.
Taking on the rest of your day with clarity,
Ease.
Thanks for practicing with me.
