Nourishing The Middle

A 15 minute meditation to nourish the middle. This area sometimes called the Dan Tian nourishes our inner strength and wellbeing. Its the area where our food is transformed into vital energy and the material of our immunity.

Transcript

Hi,

I'm James O'Sullivan.

This meditation is designed to nourish our center,

Our life force and particularly the positive self-healing energy that allows us to return our balance naturally and completely.

Please don't attempt this meditation whilst driving or operating machinery.

This meditation can be practiced while you are sitting in a normal kitchen chair in a warm room.

However,

You can practice it in any reasonably comfortable sitting or lying down position.

Resting comfortably,

Find the natural balanced position of the body.

Ensure the spine is straight and the neck is aligned and slightly extended.

A slightly longer neck assists the free flow of communication between your body and mind.

Feel the weight of your body as you sink into your resting position.

Gently close your eyes and breathe normally into your abdomen.

This is your time to relax and allow your body and mind to completely rejuvenate.

There is only rest,

Renewal and natural self-healing here in this moment.

Become aware of where you are right now.

Be aware of any expectations or concerns that may be present in the mind or heart.

In this moment,

You are the observer of those expectations.

They do not belong to you.

Let them go.

Breathing normally and calmly,

We are here to relax and enjoy this mindfulness in tranquility together.

Become aware of your breathing.

Listen to how your breath sounds.

Where does it go in your body?

Don't interfere because everything here is natural and safe.

You are the observer of how your breathing feels.

Breathing in,

I am aware I'm breathing in.

Breathing out,

I am aware I'm breathing out.

Observe your chest and your abdomen.

Observe how they rise and fall as you breathe.

The rhythm of your breath,

The pulse of life.

Breathing out,

Imagine your breath as a gentle wind leaving your body.

It can sometimes sound like a gentle wind or breeze.

If you have any difficulty imagining this,

It's okay.

Just focus on the breath and let it happen.

Imagination comes before realization.

We're not here to be perfect.

We're here to practice only.

There's no test.

Only practice and relaxation and self-healing.

Breathing in,

I'm aware I'm breathing in.

Breathing out,

I'm aware I'm breathing out.

If you feel any tension or discomfort anywhere,

Move your body slightly if you wish.

Adjust your position.

It's okay to move to achieve comfort.

Gently release any tension,

Whether physical,

Emotional or spiritual.

Be aware you're in a safe place and you're not alone.

We are here for your well-being,

To feel freedom,

To be able to move if you wish,

To connect with your inner smile,

Your inner strength,

To be happy.

Direct your breath towards any area that may be tense.

There's powerful healing in that breath right now.

Imagine any tension softening and melting away,

Flowing out as you breathe out,

Carried away on your breath.

Next,

Let's place the tip of the tongue to the roof of the mouth just behind the teeth.

This forms a connection between two major meridians or channels of energy of the body.

Feel comfortable with it.

Don't force it.

It's okay just to let it happen.

Breathing in through the nose and out through the mouth.

Breathing in,

I'm aware I'm breathing in.

Breathing out,

I'm aware I'm breathing out,

Like a gentle wind,

A gentle breeze,

Breathing slowly and softly,

Now let's focus on an area just below the navel or belly button.

This area is a center for personal power,

Inner strength,

And optimum balance.

It grasps our breath as we breathe in and anchors its life-supporting energy.

Breathing in,

We can visualize our breath traveling down towards this area,

This sea of vital energy.

Use your mind to direct the breath towards this pool of inner strength.

Imagine that you are breathing from within this center,

Inhaling,

Drawing the breath into this area and exhaling,

Releasing the breath from this same place just below the navel or middle or center.

Breathing in,

I'm aware I'm breathing in.

Breathing out,

I'm aware I'm breathing out.

Imagine what's in your breath.

It's oxygen,

It's vitality,

It gives energy to the body.

Imagine your breath as energy,

Life-supporting vigor,

Breathing in strong and pure energy.

It may be useful to observe it as light as it enters the nose and travels down towards the abdomen,

The middle,

Softly and gently releasing its energy.

And as we exhale,

The out-breath pulls a slightly darker light away.

It's still energy of a different form.

Breathing out,

We pull it towards the mouth and release it from our body.

Each breath in with its vital energy,

Nourishing our body and assisting a natural powerful healing in our body,

In our self.

Emanating from the middle in the abdomen.

Each breath transforms all negative into positive.

Positive love without judgment,

Nourishing our inner smile,

Our inner wisdom.

Breathing in,

I smile inward as I'm aware of activating my potential for compassionate and non-judgmental self-healing.

Breathing out,

I smile as I'm aware that breathing has the potential to transform all energy as it emerges and surrounds us.

Let's take a moment to enjoy this experience with a relaxed mind.

Take a moment,

Now just to breathe.

Breathing in,

Pure white light and breathing out,

All tension and negative energy from the body.

Breathing naturally.

Let's end this session by opening your eyes and gently becoming aware of your surroundings,

Once again beginning to move the fingers and toes,

Moving and stretching in any way that feels right to you.

To bring yourself back to the room where you are right now,

Not rushing,

Not hurrying,

Just gently moving,

Stretching effortlessly.

And as you feel ready,

Opening your eyes,

Feel your body and see if you can bring some of this quality of acceptance and presence to the remainder of your day.

Reviews

Exactly what I needed today, right now, at this moment. Bookmarking this, so I can return to it when I need to remember my power and inner wisdom.

Thank you for such a beautiful and gentle meditation 🙏

Calming and so pleasant, relaxes any tense areas. Loving voice.

Spectacular!
Thank you so very much. I’m recently widowed from a 31 year relationship.
This was gentle and very helpful in anxiety or depression.

I found this meditation to be grounding, soothing, and rejuvenating. I’ll definitely be saving it for ongoing use. Thank you so much. 🙏❤️

What a wonderful meditation! Thank you 🙏

Amazing, thank you. 🙏

Basic but worth it gave myself Metita and came out spatially aware 🙏

Thank you James, this is lovely 🙏and it was really nice to hear the Irish accent, made me feel like I was at home ☘️ 😊

my center is in need of this attention..!!..
thank you ..!!..

Easy does it. Thank you.

Nourishing and refreshing 🙏

Great. It was perfect, and no background music too which helped me get into a deep focus, thank you 🙏🏻

A lovely meditation, James’ deep soothing voice guides us to relax and nourish ourselves. I was facing a busy day of “have-to’s” instead of “want-to’s” while feeling slightly under the weather and stressed, it was just the boost I needed to go into my day with an “inner smile.” The cat came and sat on my inner smile during the meditation, perhaps she thought I needed a remedial lesson on where my power center is but I guess cats enjoy meditation too. Thank you, James!

Great mediation! Thank you

Very gentle and simple. I enjoyed it.

Kept nodding off, good to help with sleep.

Really nice! Thank you. 😊