Hello and welcome to this open focus meditation for release and cosmic connection by Jess Ryan in the style of Les Femi.
Begin by settling into a comfortable position.
Let your body be fully supported.
Once you find your position and you're cozied in,
Take a deep slow breath in and an exhale maybe out through the mouth watching the breath the whole way to the end.
Even though you're following your breath,
Allow it to be effortless and not forced.
Take a couple more breaths to create space in your system and now let yourself arrive right here right now.
Let the breath continue to breathe you without thinking.
Gently in through the nose and out through the nose as you're able.
With your eyelids getting heavier,
Let them close to your level of comfort.
Can you imagine that each question I ask doesn't need an answer?
Just your simple awareness.
Can you imagine that you'll receive exactly what you need to receive from this practice?
Can you imagine setting the intention to shift in to open focus?
Can you imagine that these simple questions will expand awareness and soften tension?
Can you feel the space between your eyes?
Don't try to see it,
Just notice it.
Can you notice the space inside your head?
Notice the whole volume,
Not your thoughts,
But the space in which they arise.
Can you feel the between your shoulders?
If there is any heaviness here,
Can you let it dissolve into that space?
Can you imagine the space inside your neck and your throat?
Feel it open gently like you're giving your voice room to breathe.
Can you sense the space between your ribs?
Is it possible to let your breath move freely,
Softly expanding the inner landscape?
Can you notice the space inside your chest,
Around your heart?
Rest your awareness here with no effort.
With each breath out,
Let your eyes get heavier.
Let any tightness melt into the space.
Can you feel the space between your spine and your belly?
Allow your midsection to soften,
To release,
To settle.
Can you imagine the space between your hips and pelvis?
Notice that gravity is supporting you.
There is nothing to hold.
There is nothing to support right now.
Can you sense the space inside your arms,
Your hands,
And your fingers,
All at the same time?
Let them feel spacious,
As if energy flows freely through them.
Can you sense your whole body as space?
Not just solid,
But spacious,
Open,
And alive.
Can you sense the space just around your body,
Just a few inches out?
Let your awareness hover here like a soft glow.
Can you extend your awareness out a few feet beyond your body?
What does that feel like?
Let it be gentle and effortless.
Can you sense the space above your head?
Is it possible to believe that your awareness is rising just a little into a bigger field?
Can you imagine the space all around you like a bubble of stillness?
You are not just in your body,
You are in a magnificent field.
Is it possible to feel into the vast space of the sky above?
Is it possible to go wide and let your mind float like a cloud in open sky?
Can you rest your awareness in the space between the stars?
Feel how vast and silent that space is and how it includes you.
Can you feel that the space inside you is the same as the space outside you?
No boundary,
Just openness and connection.
Can you rest in the sense that you are part of something bigger,
Not separate from the cosmos,
But made of the same material?
Can you imagine every cell of your body humming gently in tune with the universe?
Is it possible to believe that a field of intelligence,
Light,
And stillness flows through you?
Can you let yourself be held by this larger field softly and completely?
There's nowhere to go and nothing to do,
But rest,
Heal,
Be in this awareness until I bring your awareness back.
The cosmos has been breathing you this whole time.
Can you imagine the feeling of the breath at the tip of your nose or your upper lip?
Can you start to expand that breath ever so slowly,
Following it to the beginning and the end of each in-breath and out-breath?
Is it possible to carry this expanded sense of connection into the rest of your day?
Is it possible to remember the space outside and around you and the great space within you?
Coming back in to present time and the rest of your day,
Let your awareness gently return to your body.
Maybe wiggle your fingers and toes and with an in-breath,
Stretch out or reach the arms up over the head.
Flare your fingers,
Flare your toes.
And breathing a little bit more intentional breaths,
Start to blink the eyes open and closed,
Taking in the light or the colors of the room.
Maybe noticing two or three different objects or colors.
And when your eyes are ready to be open,
You can place one hand over your heart,
The other hand over that hand or your belly,
Whatever feels comfortable to you.
Taking a deep breath in,
Thanking yourself for this time and space,
A deep bow of gratitude,
Deep peace.
