Welcome to today's meditation for focusing our energy and our thoughts.
This is a powerful exercise to direct your focus into yourself,
Into an area of the body that brings you home and brings you to safety and stability.
First we will take some deep breaths.
Sit up straight as you breathe or lengthen the back if you're lying down.
Opening the chest,
Puffing the belly,
Releasing the belly.
If you're sitting up,
Place your hands in your lap,
Palms up,
And cup your belly.
Releasing,
Letting go of a posture,
Letting go even further of whatever it is that you're holding onto.
Move in a way that allows the maximum capacity of your lungs to be reached.
Now feeling into your body,
Checking in with the different areas.
A common place to feel centered is deep in your gut,
Deep in your center of gravity,
Into your hips.
Check in with that area.
Is that where you feel most grounded?
It can change over time.
Just check in.
Now just to see if that didn't feel quite right,
Continue your exploration of the body and your body centers.
If that did feel right,
Stay there and continue these inquiries in the same space.
For those of you that want to explore further,
Move your awareness up to the area just above the belly button.
Checking in.
Does something feel at home here?
Do you feel better now that you've come into this location?
Don't question the decision.
Just ask the question and the decision will come easily.
Once you know for sure,
You're done asking.
But if you're not quite landing on that safety feeling,
That home feeling,
Continue your journey to see if your home base is in the heart center.
Moving your awareness up to the heart center.
If it feels good,
Place a hand over the heart.
Going into this awareness of your center,
Your home base.
Now in either of the three home locations in your body that you've chosen,
Return there fully and commit to that feeling.
Make it clear to yourself.
This is where you can connect to your safety,
Your knowing,
Your home.
And now we move into a focus exercise.
Out in front of you,
I want you to picture a blurry image.
You can't quite make it out,
But you know that there are words there.
It's hard for you to decipher.
How does that feel?
Might be annoying.
Maybe it's just disconnected.
You have no relationship to these words because you don't know what they say.
Slowly bring those words closer to your vision.
As it gets closer,
The letters,
The characters begin to sharpen.
Slowly it becomes readable.
As it gets up to perfect clarity,
You see the words focus and love.
Feeling relief that your focus was achieved and you now know the message that was placed in front of you.
Now once again,
We see a blurry image out in front of you.
You can't quite make out what it is,
But you see that there are some people in an image.
You want to know what they're doing.
You want to make it out,
But it's just not available to you right now.
How does that feel?
It's frustrating to have something just out of reach that you're curious about.
You desire focus.
So imagine that image increasing in clarity and moving closer to you.
As it moves closer,
You can see it's two people smiling,
Exchanging a look of joy and respect and appreciation for one another.
You have focus in this image and the image is wonderful.
It's so nice to see this clearly.
It is beautiful.
And now our last focus exercise in this meditation is out in front of you.
There's some blurry energy.
It might be misshapen.
It might be inspiring a feeling of darkness.
You might be feeling confusion at the awareness of this energy.
It is outside of you and it is not your energy.
Allow the energy to be separate from you.
As this energy comes into focus,
You decide how to engage with this energy.
You decide how to focus on this energy.
You can transform it by meeting it with your own energy.
In order to focus on this energy,
It is not required that you receive this energy.
You can allow it to exist separate from yourself but recognize that it's there.
Focus on your boundary.
Focus on your own energy that's present for you now.
Don't try to change it.
Just be aware of this separation between you and the energy outside of you.
Allow the external energy to remain where it is and accept your own energy as separate and contained within your boundaries.
I invite you to return to this safe place that you have created within your body.
Return to your feelings of home.
Return to the peace and serenity that you feel within yourself.
You have established your ability to focus in these three exercises.
Taking this feeling with you that you have the choice.
You can focus and you don't have to internalize what is being focused.
In the exercise of the energy,
You chose to recognize it and leave it outside of your boundary,
Maintaining your safety but acknowledging that it's there and you have the choice of how it comes into your life.
You control your focus and you control your boundaries.
Be safe and remember this home center in your body is available to you at all times.
Come back here when you feel unfocused and remember you have a choice on what you focus.
Namaste.
