Start by retreating with your attention inwards,
And just paying attention to the sounds around you.
Without judging them,
Perhaps without labeling them,
Simply observe.
Notice both the sounds and the silence,
Like this,
For a few moments.
Now gently bring your awareness,
Your attention,
To your breath,
Simply observing the flow of air coming in,
And going out.
Without trying to control it,
Simply observe.
And as you observe your breath,
Notice how effortless it is.
Notice how automatic it is,
No need for you to intervene or do anything.
You can simply observe,
And they'll just keep flowing,
Nurturing your body and keeping you alive in this moment and throughout all the other moments of your life.
Now gently use your intention,
Your will,
To intervene into the breath,
And start to make your breath deeper and slower.
And with every breath,
Your breath becomes both deeper and slower.
And continue in this process until you find a deep and slow,
Regular way of breathing,
Which is still within your comfort zone.
Ensure your breath as smooth as it can be,
As regular as it can be,
And as deep and slow as it can be,
Leaving you in a state of comfort.
Notice the expansion and contraction of your chest,
Your ribs,
Your lungs,
All of the upper body.
And enjoy and stabilize in this new,
Comfortable,
Regular and deep way of breathing.
Now while keeping this breath going,
Bring your awareness to a point in the lower abdomen,
Two inches below the navel,
One or two inches inside.
And imagine,
Using your imagination,
A little reservoir of energy.
You can imagine it as a little bubble,
Perhaps the size of a walnut,
Or slightly bigger.
You may sense this energy reservoir as you bring your awareness there.
If you don't,
That is fine.
Simply imagine it.
And now,
With every in-breath,
Imagine this bubble of energy expanding to take in the energy that you're breathing in,
Almost like a long would do.
And imagine it contract every time you breathe out.
So as you breathe in this energy reservoir,
This bubble expands,
And as you breathe out,
It contracts.
And with every in-breath,
You can imagine and let this energy reservoir expand more and more,
All the way to a level in which it needs to expand beyond your physical body.
You can imagine it expanding first a few inches out of your body,
All the way to perhaps a few feet.
And every time you breathe in,
It expands that way,
And every time you breathe out,
It contracts again.
Like this,
A few more times.
Now,
Let go of that,
Let your breath go back to normal,
And simply bring your awareness to that energy reservoir and observe it.
Let it be the size,
Shape,
And color it wants to,
Letting your imagination free and simply observe it.
It may vibrate,
It may be pulsing,
Simply observe.
And now,
Through whatever way or path it wants to,
Let the energy accumulated in that area overflow upwards into another energy area,
Another energy reservoir,
One in your chest,
In your heart space,
And imagine it and feel it filling up completely,
Totally,
And bring your awareness to that energy reservoir.
Observe it.
And as that energy reservoir fills,
It's now about to overflow,
And you can open up the top of it so that it can overflow up,
Up,
Towards the center of your brain,
The middle of the head,
Right in between the two hemispheres.
And notice this powerful,
Yet gentle,
Healthy energy radiate outward to all of your brain,
All of your head.
And simply observe that for a few moments.
Now gently expand your awareness in a way that you can feel the lower,
Middle,
And upper energy reservoirs in your body connected,
Flowing into each other,
Radiating to the entirety of your body and energy system.
Notice the loving,
Nurturing power that this energy is exerting on all of your body,
Both physical and energetic.
Now gently leaving this process to continue on its own,
Bring all of your awareness to your intestine,
Observing it and feeling it as one.
You can let your imagination show it to you however it wants to.
That's not important.
What is important is that you feel and imagine it,
No matter how.
Right from the stomach all the way down to the rectum.
And now imagine all of your intestine breathing in the overflowing energies from those reservoirs.
And imagine the energy around the organ expanding and contracting,
Expanding and contracting,
Breathing in this prana or chi,
Different names for the life force energy,
Charging all of the intestine like a battery,
A capacitor.
And as this process happens,
There is a natural state of rest and repair.
And just imagine this pulsing expansion and contraction,
Energy breathing of all of your intestine that is receiving energy not just from the overflowing reservoirs in your body,
But from the world and the cosmos itself,
Also unlocking energy within,
Perhaps trapped in the cells,
In the atoms.
Now gently imagine also that your intestine starts to communicate energetically much more with all of the tissues and organs surrounding it.
It is now an open system,
Not closed in itself,
But freely exchanging life force energy and information all in the most healthy way possible.
Leaving your intestine to be that way,
Vibrate of this new energy,
Bring your awareness up into the stomach,
Observe it,
Feel it,
And begin the same type of breathing,
Life force energy breathing that you just did with your intestine,
Now with your stomach.
Imagine it,
Visualize it surrounded in this bubble of energy that expands and contracts,
Expands and contracts as it breathes in life force.
Perhaps the stomach is becoming brighter in your imagination.
Perhaps you can feel or imagine some darker energy leaving with every exhalation,
And you can feel the communication between the stomach and the intestine now flowing into each other,
Communicating appropriately for the beautiful partnership that they have inside of your body.
Now leaving the stomach to breathe that way,
Gently move your awareness up into the throat area,
And again imagine it expanding and contracting with its energy,
Breathing in life force from inside of your body and all of the cosmos to which it is connected,
Nurturing it,
Leading it into a natural state of rest and repair,
And noticing also how the energy from the intestine,
The stomach,
Can flow upwards into the throat,
All the way to the mouth,
And all of the system is now perfectly communicating energetically and through information,
While benefiting from the new and continuous flow of energy in between the three main reservoirs in your body,
Also known as lower,
Middle,
And upper Dantian.
Now,
Gently take a step back with your awareness and observe now the entirety of your body emerged in this light,
In this energy that is always breathing,
Expanding and contracting in its own rhythm.
Now in a moment,
I'm going to count to five,
And on the count of five,
You'll be completely awake,
Feeling wonderful all over,
And you'll be ready to start moving your fingers,
Your toes,
Your arms,
Your legs,
To find yourself completely awake and relaxed.
One,
Two,
Three,
Four,
Five.
