Welcome to this brief meditation practice that encourages introspection and focus on your inner self,
Promoting healing and renewal.
In a world filled with overwhelming stimuli that drain our energy,
Establishing a consistent routine to calm both mind and body is essential.
Sit comfortably in a stable position.
Once you are settled,
Breathe consciously from your nose and breathe out through your mouth,
Allowing all the diaphragm to relax and soften.
Breathe in and breathe out,
Again breathe in through your nose,
Breathe out through your mouth,
Releasing any tension and burden.
One more time,
Inhale and sigh out.
Now keep breathing normally through your nose,
Expand on the inhale,
Contract on the exhale,
Letting all the air out,
Slowly,
Without rushing,
Following the wave-like movement of the breath.
Once you have established the regular rhythm of the air in and out,
Scan your body from the top of your head to the center of the head,
The throat,
The shoulder joints,
Elbows,
Wrists and fingers.
Allow each place to relax a little more,
And then back from the fingers to the wrists,
Elbows,
Shoulder joints and throat.
Now from the throat,
Scan down to the torso,
Stopping first at the heart,
Then the abdomen,
The center of the pelvis,
Pelvic floor,
Releasing any tension you may have encountered,
And then keep going to the hips,
Knees,
Ankles and toes.
From the toes,
Move back to the ankles,
Releasing any tension,
Then to the knees,
The hip joints,
And then follow the spine from the tailbone,
Slowly scanning upwards,
Making sure that the spine itself is stable and firm,
But not rigid,
All the way up to the space at the base of the skull,
And then bring your awareness back to the center of the mind,
And from here,
Follow the breath in and out through both nostrils,
Inhale through both,
Up to the center of the mind,
Exhale from the center of the mind,
Down to both channels.
Once you have established this,
And are aware of the channels from the center of the mind to the outer edge of the nostrils,
Inhale and close the right nostril with the right thumb,
So that you can exhale and inhale only through the left nostril,
And do it for five times,
Keeping the breath smooth and even,
Constant and calm.
On the last inhalation through the left nostril,
Release your thumb on the right,
Breathe again through both nostrils for a few times,
Inhale through both nostrils,
Notice the difference,
Follow the pranic movement that goes from the nostrils to the center of the mind,
Feeling these channels,
These rivers of energy.
Then when you are ready,
Take the ring finger of your right hand,
Close the left nostril and exhale from the center of the mind through the right nostril,
Following the breath all the way in and out,
Always through the right nostril,
Repeat it for five times,
The breath is smooth,
Even,
Continuous and calm.
When you are ready,
Release your finger and exhale through both nostrils,
Awareness is now on both channels,
Moving from the center of the mind out through the nostrils and from the outer tip of the nostrils into the center of the mind.
Watch this river flow,
Moving continuously,
Evenly,
Quietly,
Each time joining further and further into the center of your mind at the confluence of these rivers where there is a very high level of energy and grace.
You may wish to sit in the central confluence of these rivers,
Feel the grace,
A sense of contentment,
Peace,
Experience it more deeply.
Rest here,
Right in the center of the mind where these rivers of holiness meet.
Rest here.
If you get restless,
Just follow the rivers in and out to go deeper and deeper into a greater sense of self,
A greater sense of peacefulness.
Rest here as long as you wish.
When you are ready to complete the practice,
Rub your hands together,
Feel the heat and gently place them over your eyes so that you can open them to a sense of stillness both inside and outside.
