Welcome to this morning meditation to relax and energize.
Tension is a drain on our energy so we'll use some invigorating breathing techniques to relax the body and allow a fresh surge of energy to flow in.
Find a comfortable seated position on a chair or on a cushion.
In a way that enables you to keep your spine tall and your body relaxed.
Place your palms facing upwards where your thighs and abdomen meet,
Keeping your shoulders back and your chest uplifted without tension.
Let's begin by releasing any subconscious tensions.
Take a deep double inhale,
Tensing your entire body until you feel it vibrating with energy.
And then with a double exhale,
Release all tension throughout your body.
Repeat this process two more times allowing yourself to let go of any remaining tension.
Double inhale,
Tense everything,
Vibrate and double exhale,
Release.
Double inhale,
Tense,
Vibrate with energy and double exhale,
Release completely.
Now with your eyes closed and gently uplifted towards the horizon line,
Bring your attention to the energy in your spine.
Visualize the Sushumna Nadi,
The main channel of energy in your body that runs through the center of your spine.
Let's energize this channel with triangular breathing.
Inhale for a count of six.
Hold your breath for six.
And release for six.
And inhale,
Bring your awareness up the spine.
Hold your breath at the spiritual eye,
The point between the eyebrows.
And exhale,
Feeling a sense of uplifting energy spreading throughout your body.
And continue at your own pace.
Inhaling,
Bringing the attention up the spine with the breath.
Holding the breath and the attention at the point between the eyebrows.
And exhaling,
Letting that uplifted energy spread throughout the body.
And inhale for a count of five or six or eight,
Whatever suits you best.
Bring your awareness up the spine.
Retain the breath,
Bringing all of that energy right at the point between the eyebrows for the same count.
And then exhaling for that same count that suits you best.
And feel the energy expanding through the body.
One more round like this at your own pace.
And at the end of your next exhalation,
Take a deep breath in.
And exhale.
Allow your body to resume its natural breath.
Focus on the sensation of your breath at the nostrils.
Enjoying the sensation of cool air coming in with every inhale.
And the pleasant warmth as you exhale.
Keep your attention here.
And to help further relax the body,
Use a gentle movement of your right index finger.
Inhale,
Gently moving the tip of this finger towards the palm.
And with each exhale,
Relax the finger and release any remaining tension in the body.
Continue like this for a few minutes,
Allowing your body to become increasingly relaxed and your attention becoming uplifted and refined as you stay at the point between the eyebrows or at the nostrils.
See if you can notice the sensation of the breath moving up the nostrils as your attention becomes more refined.
And perhaps you feel the breath entering at the spiritual eye.
And if that's not available,
Don't worry.
Just stay right with the nostrils and the gentle movement of the finger,
Relaxing the body further and further.
As you meditate,
Feel that your breath is nourishing your body and energizing your spirit.
With each inhale,
Feel yourself becoming more energized and revitalized by this gift of breath.
And with each exhale,
All stress,
All tension melting away.
Take a deep breath in.
Straighten your spine if necessary,
And release the breath and release the concentration techniques.
Allow your breath to be natural and easy.
Release the movement of the finger.
Bring your attention to the point between your eyebrows,
Spiritual eye,
Feeling or visualizing a bright,
Revitalizing light.
We'll end this meditation by sending out healing blessings to the world.
Feel that with each exhale,
The expansive positive energy that you feel is being shared in the room around you,
The people in the building,
In the surrounding buildings around you.
All the beings in your proximity are being infused with positivity,
Love,
Kindness,
Being uplifted.
Bring a gentle smile to your face.
And allow the uplifting energy of your smile in your face and in your heart to carry you into your day.
Have a beautiful uplifted day,
My friend.
