And immediately calling your attention into the moment.
Setting aside all thoughts that are rehashing the past or rehearsing for the future.
And dropping in to a sense of being.
And being alive and awake this moment.
We will practice the micro cosmic orbit meditation.
Just beginning with awareness of the breath.
Not trying to change anything,
Just placing awareness on the breath as it is.
Watching the entire length of breath.
And the space between the turning of breath.
And the space between the turning of breath.
And the space between the turning of breath.
Drawing your attention to the navel.
And letting your attention feel some movement in your lower belly as you breathe.
Letting all your attention collect here.
In Chinese this area is called the horror.
In Chinese it's the down to n.
In the Vedic chakra system.
It's the spotty sauna chakra.
And in these ancient practices this area is very important.
This area where all the channels cross through the Vedic system all the nadis cross through this body sauna chakra.
There's 72,
000 nadis.
And the Japanese system they use the horror for diagnosis,
Reading the body based off the feel of the abdomen,
The temperature pulsations.
The areas of rigidity and softness.
In the practices of Tai Chi and Chi Gong,
The movements come from the Don Tian.
And they're resting in this power place.
It's not the physical sensations that make it powerful,
It's the space that fills it.
And from here,
May start to visualize a glowing ball of golden light.
And this is to help hold your attention.
Also to cleanse and clear through the microcosmic orbit.
But starting here from this power center.
Very slowly the first couple times will trace through the microcosmic orbit.
And then we'll move with the breath.
Then we'll layer in the mantra.
Start slow so the practice is complete.
Feeling this golden blowing pulsating ball of light may feel warm dropping down towards the pubic bone tracing past the parent name to the tailbone very tip of the tailbone coming up through the sacred area in Chinese called the bali out there,
Eight little tiny humans in little holes in the sacrum going through those frame and tracing this ball of light to the base of the spine very slowly going up the vertebra through each vertebra majority of people have five lumbar vertebra so just starting with the low back and they're quite larger than the ones above feeling from the inside out tracing your attention up slowly through these five lumbar vertebra when you're at the top one you'll be about the place of the waistline and then beginning your journey up through the thoracic spine 12 vertebra trying this golden ball of light up through each vertebra,
The space between each vertebra coming up through the upper back and then at the base of the neck we transition to the cervical vertebra,
Of which there are seven smaller vertebra going up to the base of the skull.
This area is called the Jade pillow very important area so just take your time and wait for all your collection of attention to surface here that golden glowing orb of light resting at the Jade pillow right behind the occiput the base of the skull,
Where it meets the spine and really feeling your awareness transition into the skull making your journey up to the center of the head and then forward to the cosmic eye,
The Ajna chakra the third eye,
Pause here and then touch your tongue to the space where the teeth and the gums meet the upper teeth and the hard palate of the gums and then trace the tongue back to where the hard palate meets the soft palate and let your attention drop down from the Ajna chakra,
Down through your jaw and tongue through your throat allowing this orb of golden light to come down like warm honey through the throat down through the chest,
Through the midline down through the abdomen and then allowing all your awareness to collect again in your Hara now that you've traced this territory move through with the breath you can place the tongue,
Where the teeth and the gums meet and then you're ready on an inhale drawing attention up through the spine through the Baliyau through the lower back mid upper back up to the back of the head through the cranium at the top of the breath resting at the third eye,
Drawing the tongue back letting attention on the exhale drip down through the front of the body and then down to the Hara collecting here at the base of the exhale,
Moving down through the pubic bone sweeping through the perineum inhaling up the back of the spine all the way up to the third eye space between breaths exhaling dropping attention down through the conception vessel at the front of the body all the way down to the base of the spine inhaling coming up through the governing vessel keep moving with your own breath at your own pace if you're not worthy if you're doing it right just let the practice guide you and from here we'll introduce the mantra so hum on the inhale to yourself saying so you may even hear it on the breath on the exhale hum breath intention mantra all circulating through the micro cosmic orbit.
So hum translates as I am so hum.
So keeping your tongue at the place where the teeth and the guns me.
This action is like connecting the circuit board,
Allowing this electric attention to move through your body.
So hum.
Breath by breath.
Breath by breath.
Breath by breath.
Breath by breath.
Centering yourself in this practice.
Listening to the breath on the inhale you may hear the sound so the exhale you can hear the home.
You can slightly constrict the back of the throat to make this more audible.
This way just as you're listening to the mantra through your breath.
Just follow the micro cosmic orbit release just a little bit of effort on that place of non doing.
Breath by breath.
Breath by breath.
Breath by breath.
So,
So,
So,
Am next time your attention comes to the horror.
Don t n the space below the navel spotty sauna chakra.
Just let it rest here.
Feeling the practice in,
You may like to take your hands over your heart.
You can put one hand under the other.
One thumb over the other.
You might want to just give a little shake with your hands just sealing it in.
Breath by breath.
Ready,
Open your eyes.
Notice your surroundings.
May this charge you up for a beautiful day or night ahead.
Thank you for joining me.
