A very warm hello and thank you so much for joining me for this Kriya meditation.
This is one of my favorite meditation practices and it's called Third Eye Kriya.
This knowledge is passed down by the Himalayan masters and was taught to me by Octavio Salvado,
Who's the principal of the practice Traditional Hatha Yoga School in Bali.
In this practice we'll start with the calming and grounding breathing technique or pranayama to settle the mind.
This technique involves inhaling,
Exhaling and holding the breath briefly using two different ratios.
I'll guide you through.
Then we'll move effortlessly into the Kriya meditation.
So let's start by finding a comfortable seat.
Wherever you're sat,
Ensure that your spine is long and straight and rest your hands on your knees or in your lap.
Take a few rounds of deep breathing.
As you inhale,
Breathe deeply into the belly first and allow the breath to fill like a wave through the middle and the top of the lungs.
As you exhale,
Draw the belly button back to your spine first and empty the lungs of your breath.
Take a few more rounds breathing in this way.
Now exhale all of your breath.
Inhale for six counts.
Two,
Three,
Four,
Five,
Six.
Exhale for six counts.
Two,
Three,
Four,
Five,
Six.
Inhale for six.
Two,
Three,
Four,
Five,
Six.
Exhale for six.
Two,
Three,
Four,
Five,
Six.
Inhale for six.
Two,
Three,
Four,
Five,
Six.
Exhale for six.
Two,
Three,
Four,
Five,
Six.
Inhale for six.
Two,
Three,
Four,
Five,
Six.
Exhale for six.
Two,
Three,
Four,
Five,
Six.
Last round of this ratio.
Inhale six.
Two,
Three,
Four,
Five,
Six.
Exhale six.
Two,
Three,
Four,
Five,
Six.
New ratio.
Inhale for six again.
Two,
Three,
Four,
Five,
Six.
Exhale six.
Two,
Three,
Four,
Five,
Six.
Hold out the breath for four.
Two,
Three,
Four.
Inhale for six.
Two,
Three,
Four,
Five,
Six.
Exhale six.
Two,
Three,
Four,
Five,
Six.
Hold out the breath for four.
Two,
Three,
Four.
Inhale six.
Two,
Three,
Four,
Five,
Six.
Exhale six.
Two,
Three,
Four,
Five,
Six.
Hold out for four.
Two,
Three,
Four.
Inhale six.
Take yourself for a couple more rounds like this.
Inhaling for six.
Exhaling for six.
Holding out the breath for four.
As you reach the end of your second round,
Release the technique and return to regular,
Even breathing,
But keeping the breath light and your eyes closed.
Now guide your awareness to the center of your forehead.
Keeping the breath light with a soft inhale,
Draw a line of awareness from the center of your forehead back inside the brain,
Two inches or five centimeters to the midbrain.
With a soft exhale,
Draw a line of awareness back towards the center of the forehead.
Softly inhale,
Move the line of awareness back to the center of the midbrain.
Exhale,
Move the line of awareness back to the center of the forehead.
Inhale,
Move awareness back to the midbrain.
Exhale,
Move awareness back to the center of the forehead.
Keep moving your breath and awareness in this way,
Strengthening a magnetic feeling between these two points.
Notice how the mind and the breath move as one.
As the mind becomes more absorbed into this technique,
Observe how the breath becomes lighter and lighter.
Allow the breath to dissolve completely and just observe as this wave of awareness continues to move,
Almost of its own innate intelligence.
Feel the vibrations of this wave of energy.
Moving between the two points,
Completely independent of your breath.
Now guide your awareness to a static point at the center of the forehead.
And feel vibrations begin to naturally unfold in their own unique way for you.
You may feel gentle pulsations,
A tingling feeling,
Pulses of light or color,
Maybe even sound.
However these pulsations unfold for you.
See each pulse as an expression of calm,
Light,
And joy.
Feel each pulsation as a reflection of your own innate calmness and joyfulness.
Now start to remember your breath.
Deepen your breath.
Bring awareness back into your physical body.
You can draw your hands together in front of your chest.
Start to rub your palms together.
Feel the heat between your palms.
And then gently place your palms over your eyes.
Feel the heat of your palms over your eyes,
Bringing awareness back into the room,
The space around you.
Start to bat your eyes open behind your palms.
And then release your hands down to your sides.
Thank you so much for sharing this practice with me today.
Take good care of yourself.
I hope to see you again soon.
