Alright,
Let's go ahead and get started.
So find a comfortable seated position.
If you're sitting in a chair or on a couch or on the edge of your bed,
Then the feet can be hips distance.
Firmly rooting down into the earth.
Feeling the contact of the soles of your feet with the earth and your seat with the support beneath you.
If you're sitting cross-legged on the floor or up on some cushions,
Feel all the parts of your seat and your legs that are in contact with the support below.
However you are sitting,
Lengthen your spine and gently roll the shoulders back so you're nice and wide across the chest.
Relax the jaw.
Relax all the little muscles in the face.
Relax the shoulders and the belly.
Begin to take a few really deep breaths to arrive more fully in your body in this moment in your practice.
On your inhales,
Filling up,
Breathing in deep and full.
On your exhales,
Releasing the breath slow and long.
On your exhales,
Breathing in deep and full.
Finding yourself here and now.
And gently make the commitment to yourself to stay as still as possible for the remainder of the practice.
If you absolutely have to move,
Move as slow as can be.
Also make the commitment to yourself to not try to solve any problems,
Think anything out,
Analyze anything,
Achieve anything today.
This is your time to practice to fully be here.
This is the time to drop in deep with yourself.
I invite you to become aware as of all the space inside your body.
Imagine there is nothing inside the skin but just pure,
Vast spaciousness,
Like a deep black midnight sky.
Maybe you imagine some little stars in there too.
See if you can feel into your central channel.
Central channel of your energy body which runs from the center of the pelvic floor up to the crown of the head,
Center of the crown of the head.
Very midline of your body.
Imagine it as like a bright beam of light.
With your next few breaths,
I invite you on your inhales to breathe into your central channel.
And on your exhales,
It's like you reinforce that channel.
Perhaps it becomes brighter where you just feel it more strongly.
On your exhales,
It's like you're charging it up with even more energy,
More power,
More awareness.
This channel through which Kundalini rises,
Kundalini being the innate intelligence of the universe that lives within your own body.
Your inhales breathing into your central channel.
Imagine your exhales charging it up,
Infusing this channel with breaths,
With energy,
With power.
And on your exhales,
It's like you're charging it up with even more energy.
And on your exhales,
It's like you're charging it up with even more energy.
And on your exhales,
It's like you're charging it up with even more energy.
You can let that go.
Just relax.
Breath.
Let it be natural and easy.
Bring your awareness to the base of the central channel.
Feeling into that center of energy at your root.
Just notice.
Just feel what you feel.
No need to even put it into words for yourself.
Just experience.
Let it be natural and easy.
What is the quality of energy at the base?
Without words,
Just feel.
Now we'll move awareness up a bit along the central channel.
To the space inside,
That's about three finger widths below your belly button.
And all the way in the center along that central channel.
Midway between the back and front and side to side of you at the level of just a few inches below your belly button.
Feel your energy there.
Notice the quality of it.
Without words.
Let it be natural and easy.
Let it be natural and easy.
Now bring your awareness up along the central channel to the level of your heart.
That space in the center of you behind the sternum.
Feel into the quality of the energy there.
Notice how the quality of energy is different in all of these centers.
And now to the unique quality of your energy at your heart center space.
Let it be natural and easy.
Let it be natural and easy.
Notice the quality of your energy here at the heart.
Let it be natural and easy.
Now bringing your awareness up along the central channel to the very center of your head.
Side of your head right in the middle.
Halfway between the temples.
Maybe even a little further back than that.
Halfway between back and front.
The level of your third eye but behind it.
Kind of like at the level of the base of the third eye.
The level of your eyebrow center.
Right in the middle of your head.
Notice the quality of energy there.
Without words simply centering your awareness there.
Feel what you feel and observe.
Let it be natural and easy.
And finally just gently sliding your awareness up to the very top.
The crown of your head.
The top of your central channel.
Notice the quality of energy there.
And then slowly sliding your awareness up to the very top.
Now we'll just cycle your awareness through these centers.
A few times beginning at the base.
Then the center that's a few inches below your belly button right up along the central channel.
We'll just call that the low belly center for now.
Up to the heart.
The center of the head.
And the crown.
We'll repeat this time.
If you like you can repeat after me just silently inside at the base.
I am grounded.
The low belly center.
I am safe.
The heart.
I am open.
The center of the head.
I am awake.
The crown.
I am free.
We'll repeat a few times a little bit more quickly moving between the centers.
And I'll just repeat the statements and you can shift your awareness.
So again the centers are the base,
Low belly,
Heart,
Center of the head and crown.
I am grounded.
I am safe.
I am open.
I am awake.
I am free.
I am grounded.
I am safe.
I am open.
I am awake.
I am free.
Feel into the truth of each statement as we go through a few more times as you move your awareness gently from center to center up along the central channel.
I am grounded.
I am safe.
I am open.
I am awake.
I am free.
I am grounded.
I am safe.
I am open.
I am awake.
I am free.
One more time.
I am grounded.
I am safe.
I am open.
I am awake.
And I am free.
Relaxing any technique,
Simply notice what you notice.
Relaxing any technique,
Simply notice what you notice.
Relaxing any technique,
Simply notice.
If you feel called to continue your meditation,
Stay sitting here for a while longer and just stay still.
And continue to notice what you notice.
An open,
Non-judgmental loving awareness.
If you're ready to complete,
Take a big inhale filling all the way up throughout your whole body.
And as you exhale,
Feel the earth beneath you.
Feel yourself here and now.
And take two more deep breaths like that.
Take a big breath here.
Slowly breathe in and out.
Slowly bring your hands together to touch your heart,
Palms.
Gently come together.
Just gently bowing the head a little bit,
Bowing into your practice,
Your sacred heart,
Your true nature,
The innate intelligence and magic of your own body and bowing into life always our greatest teacher.
