Sit upright,
Have a nice straight spine,
Shoulders back and relaxed and the heart center open.
Chin parallel to the ground and the eyes closed or softly opened with a soft gaze,
Lifted to a bit above the horizon.
Notice your inner world.
Find yourself in the body.
And identify with yourself as the body but find that eternal part of yourself in the body.
Where are you?
Feel the space outside the body.
Where are you in the space just beyond the body?
Experience yourself beyond the body.
Allow the physical boundary of the body to be blurred.
Connecting to that essence,
That which you really are.
Let's release any lingering tension by tensing and relaxing the body.
We'll double inhale through the nose,
Hold the breath while we tense the whole body and then throw the breath and the tension out with a double exhale through the mouth.
So double inhale,
Tense the body and hold the breath and double exhale and feel that tension melting away.
Double inhale,
Tense and double exhale and just scan through the body starting at the head and working your way down to the feet and if you find any tension just allow it to drain right down into the earth.
And let's do equal count breathing using a count of six.
Inhale first and then inhale through the nose,
Hold,
Exhale through the nose.
Inhale hold,
Exhale.
Inhale hold,
Exhale.
Take a nice cleansing inhale through the nose and release it completely through the mouth.
Check in with your posture and make sure you're still having a nice straight spine and that your gaze is still lifted a bit above the horizon.
And begin observing the breath as it flows through the nose,
Allowing the breath to be natural without control.
And just watch every inhale and exhale as it flows in and out,
Allowing all thought to be absorbed in the flow of breath.
If any thoughts pop into the head as they sometimes do,
Simply be aware that you've begun having a distracting thought and let it pass right on by and bring your awareness back to the breath.
Allow the breath to slow down naturally as the mind stills and allow your observation of the breath to bring you into a deeper state of concentration and observe the breath in silence for three minutes.
Take a gentle inhalation through the nose and release it completely through the mouth.
Let go of your observation of the breath and bring all of your awareness and attention up to the point between the eyebrows.
Feel a connection here with the spiritual eye,
The seat of higher consciousness.
Allow the deepening concentration that you harnessed by observing the breath to flood the spiritual eye.
Don't feel that you're forcing anything but allowing the concentration to rest at this point.
And now visualize a beautiful tunnel of golden light there at the point between the eyebrows.
See or feel this light,
Beautiful and divine.
And notice that this light is in fact a tunnel.
And feel that your consciousness is entering this tunnel of golden light.
Feel yourself surrounded by the light.
Feel its warmth and its acceptance,
Its love.
Feel it carrying you along.
And feel yourself exit this tunnel into a vast open space.
Nothing ahead of you as far as you can see.
Everything behind you to the right or to the left,
Above you or below you.
Just wide open space.
And feel yourself begin to expand into this space.
Feel all the cells of your body separating,
Thinning out as you become vapor,
Merging into this vastness.
Feel the expansion,
The liberation,
The joy,
The freedom.
Feel yourself as light as air,
One with everything.
Feel yourself merged into where you came from.
And sit in this expanded space for some moments.
Feel yourself being drawn back into the tunnel of golden light.
Even feeling its warmth and acceptance and love as you bring your conscious awareness back into the physical body.
Thicken the breath and slowly bring yourself back to body awareness.
Feel the expansion and the joy,
The love,
The warmth expanding throughout your entire body and even filling the space just outside the body.
Feel that sense of unity and expansion right there with you in the body.
And when you're ready,
Gently open your eyes.
