Welcome to your 75 breath meditation.
As you lie down on your back,
Your body should be straight from head to toe.
Feet may be flopped out to the sides and palms of the hands may be facing the body or slightly upward,
Just make any final adjustments to be completely comfortable.
It's helpful to make a gentle commitment to remain awake and connected to my voice.
Know,
However,
That it is natural to be in and out of awareness during the practice.
And you can't practice incorrectly.
Keeping the body still will allow you to sink deeper into an inner quiet and an increased level of relaxation.
Give your body permission now to settle into complete stillness.
Let go of all need to tend to the external world.
You may be able to be in the center of your body and be in the center of your body.
You may be able to be in the center of your body and you may need to tend to the external world.
During this practice,
Settle into the effortless seat of the observer,
Just watching and witnessing whatever is present,
Allowing the flow of experience to move through like a passing river.
Sense your breath flowing gently in and out of the body.
As your natural breath continues,
Bring your attention to the corresponding rise and fall of the abdomen.
A subtle and effortless action will bring your attention to the corresponding rise and fall of the abdomen.
You may be able to be in the center of your body a subtle and effortless action.
Through a gentle deepening of your breath,
Begin practicing diaphragmatic abdominal breathing.
Localize the expansion of the breath in the abdomen while allowing the chest to remain still.
Feel the swelling of each inhale expand into the belly and the soft emptying of the belly when you breathe out.
With each exhale,
Your body naturally releases muscular tensions.
With each inhale,
All of the cells of the body are nourished.
With each exhale,
The mind is slowly emptying all unnecessary activity.
With each inhale,
The mind is refreshed with a sense of space and calm presence.
With each inhale,
The mind is refreshed with a sense of space and calm presence.
Now release the practice of abdominal breathing and let the breath become involuntary,
Watching as the breath is restored to the most natural and optimal rhythm.
Release all effort.
Open the sense of hearing.
Notice the sound return to silence.
Enter a still,
Silent awareness within.
Let the body completely yield to the subtle force of gravity.
Release all holding and let the earth hold your body.
Allow yourself to settle completely into the experience of being held.
Again,
Watch the flow of your breath.
Now,
Even softer and subtler,
The breath comes and goes and you watch it.
The breath breathes itself.
Have the sense,
I am not the breather.
I am the observer,
Observing the breath,
Breathing itself.
Sense the link between inhale and exhale.
The link between exhale and inhale.
What links them together is awareness.
As the breath comes and goes,
Awareness remains present,
Watching,
Silent and still.
Focus on a blue point of light shining down into the space between the eyebrows,
The eyebrow center.
Let attention become fully absorbed into the stillness and light shining in the eyebrow center.
A twinkling of light suspended within space,
Activating intuition and deep rest.
Let that light carry your attention as we travel through the body.
Bring attention to rest at the crown of your head.
Just sense this point at the uppermost part of your skull.
Shift attention to the soles of the feet.
Feel the soles of the feet from your heels to the tips of the toes.
Begin to feel the breath as an internal flow,
A wave of light.
And as you breathe in,
Feel the breath rise from the toes through the body to the crown.
As you exhale,
Feel the breath descend from the crown of the head to the tips of the toes.
Continue to follow this inner path of breath as a broad sweeping light from one end of the body to the other.
Inhaling to the crown,
Exhaling to the toes.
Continue on following the flow of light throughout.
Go on with the practice.
Now feel the breath begin at the ankles.
As you breathe in,
The breath ascends from the ankles to the crown.
And as you exhale,
The breath descends from the crown to the ankles.
Continue breathing like this.
Now sense the breath as a light wave.
Now sense the breath as a light wave that ascends from the knees to the crown and descends from the crown to the knees.
Now sense the breath as a light wave that ascends from the crown to the crown.
Feel the breath ascend now from the base of the spine to the crown and descend from the crown to the base of the spine.
Now sense the breath as a light wave that ascends from the crown to the knees.
Inhale from the navel to the crown.
Exhale from the crown to the navel.
Inhale from the center of the heart to the crown.
Exhale crown to the center of the heart.
Inhale from the navel to the crown.
Exhale crown to the crown.
Inhale from the navel to the crown.
Exhale crown to the crown.
Exhale crown to eyebrow center.
Now inhale from the point just below the nostrils to a point just above the crown.
Inhaling in through the nostrils.
Exhaling to a point just above the crown.
Go on breathing just like this.
Inhale through the nostrils.
Exhale through the nostrils.
Exhale through the nostrils.
Inhale through the nostrils.
Bring your attention to rest in the silent stillness of the eyebrow center.
Rest attention now in the throat center.
See or sense a sky at night and the full moon glowing.
The radiant white moon luminous against a backdrop of night.
Rest attention now in the heart center.
Go deep into the heart center.
Into a vast spaciousness.
Go into a space that's beyond form.
Beyond all thought.
Beyond the deep inertia of mind.
There experience a peaceful emptiness.
An unwavering calm.
Beyond time.
Feel into this vastness.
Merge with it.
Rest in the unchanging ground of being.
Silent.
Still.
All pervading awareness.
Return to restful awareness in the heart center.
Let attention once again rest in the throat.
Bring attention again to the third eye center,
The space between the eyebrows.
From the eyebrow center,
Let awareness slowly expand and reemerge into the waking state.
Surfacing from the inner stillness.
Feel the natural breath coming and going with perfect ease.
Develop awareness of the entire body from head to toe.
And begin to sense the space around you.
As you feel inclined,
Start initiating tiny movements in your fingers and toes.
Stretch and awaken the whole body while allowing the eyes to remain closed.
Slowly bend your knees so the feet are flat.
And as you begin to move out of the practice,
Remain deeply restful and continue to be nourished by the practice.
Sense the quiet behind the thoughts.
And as we reemerge,
Stay connected to the inner seat of awareness.
Complete the journey slowly and mindfully to a seated position.
Continue to feel the presence of an inner quiet behind the flow of all experience.
Take your time.
Your practice is now complete.
