Welcome to this prana boundary meditation.
My name is Kristen Timchak and I will be your guide today.
Finding a comfortable position,
Whether that's seated or lying down.
Finding a place where your body can be at ease.
If it feels good to close your eyes,
You can let your eyes close or let your gaze soften,
Bringing your attention inward.
Notice the surface that you are resting on.
And notice if there's anywhere that your body can soften more into that surface.
Even if it's just 10%.
Begin to notice your body breathing without needing to change it.
Just noticing that your body is breathing.
And then begin to notice the outline of your skin.
That whole connected layer of skin that outlines your entire body.
Following that outline from your head down over your neck,
Your shoulders,
Down the outsides of your arms,
Around your fingers.
Up the insides of your arms.
Down.
The sides in front of your chest,
The back of your chest.
And your back.
All the way down over your abdomen and lower back.
Over your hips,
Buttocks.
.
.
Down the outsides of your legs,
Around your feet.
And up the insides of your legs.
Feeling that entire boundary of your skin.
Front,
Back,
And sides.
Noticing as you inhale.
.
.
That you are breathing in through all of the cells of your skin.
Your entire body is breathing.
Through that layer of skin.
With each exhale,
Just releasing,
Letting it be passive.
As you inhale,
Taking these short,
Sweet breaths in through every cell of your skin.
As you continue this whole body breath,
Begin to notice that your skin is also taking in prana or life force or chi or that vital energy that's all around you.
So as you're inhaling,
Seeing All of the cells of your skin taking in that prana.
That vital energy.
And as you exhale,
It's passive,
It's releasing waste,
Physical,
Emotional,
And energetic.
So as you inhale,
Your body is filling with more and more prana.
Notice the color,
The texture of the prana.
Is it white or gold?
Or sparkly or shiny?
Does it have a sensation?
A feeling,
A texture.
And just notice this as this prana fills your body more and more.
So that your entire body,
The entire layer of your skin is glowing.
With that prana,
With each breath.
And as you continue to breathe and your body continues to fill with prana.
.
.
It begins to overflow out of your body,
Filling in the space.
Directly around your body.
Front,
Back,
And sides.
Filling with that glowing,
Pulsing prana.
And noticing how far from your body The prana reaches.
Finding that outer boundary of the prana and finding a place where you can make a solid boundary around your body.
Noticing the texture of that outer energetic pranic boundary.
Is it solid and rigid?
Is it soft and permeable?
Is it squishy?
Is it sparkly?
Is it shiny?
What does the boundary of that pranic layer look like and feel like?
Notice it surrounding your entire body,
Front,
Back,
And sides.
And begin to scan this layer.
Begin to notice any places in this layer where there's leaks or holes.
They could be tiny,
Tiny pinholes or they could be places where the layer has rubbed thin.
Just noticing.
If there are any of those places.
If you do find a leak or a hole,
You can take the substance of that layer and repair.
The leak or hole.
So repairing this boundary.
So that it's whole.
Uniform.
Connected.
And once you repair one hole or leak,
Scan more of your boundary to see if there's any more.
Moving along from space to space.
Mending this boundary.
And as this boundary becomes more whole,
More connected,
Notice that as you inhale,
The prana.
.
.
Glows more brightly.
Inside of that boundary.
The energy is more contained.
And now begin to scan your boundary again.
This time looking for anywhere where there might be a vent or a window or a place where you could Install a vent or a window.
Where the holes are leaks.
Happen unintentionally,
We can put a vent or a window in intentionally so that we can open and close certain spaces of that boundary.
So notice if there's anywhere along your boundary.
.
.
Where it would feel good.
Have a vent or window.
And if you find one of those places,
Notice.
If you want the window there but completely closed,
Or if you want it opened a little bit or a lot,
Just find the place where that feels comfortable.
Where energy can move freely between the inside and outside of your boundary.
And noting that a certain times,
We may want those vents and windows closed,
Creating that uniform connected.
Layer and other times we might be able to open the boundaries the vents wider to let more exchange happen.
Just finding the place that feels comfortable for you.
Once you find that place,
Just let it be.
All effort go resting.
In this bath of prana,
All of your cells nourished and bathed in this vital life force.
Your boundary whole.
Protecting you.
Letting in what it needs to let in and letting out what it needs to let out,
But as a cohesive whole that supports.
And protects.
It helps to nurture and contain your prana,
Your energy,
In a way that supports your physical,
Emotional,
And energetic bodies.
Bedding.
Your entire body rests here.
Can the skin around your eyes rest?
Your jaw.
The back of your head.
Shoulders.
Can your tailbone rest and your lower back?
Your pelvic floor and hip sockets.
The skin on the palms of your hands and the bottoms of your feet.
Your throat.
Your collarbones.
Your tongue from the tip all the way down to the root.
You feel your brain rest.
Your forehead,
Smoothing.
And then imagine the prana that's surrounding your body.
Begin to circle around your entire body like water swirling in a glass.
Moving nice and slowly.
And as it moves around your body,
Any places that might feel stuck or stagnant or dark.
Begin to clear with the movement of this prana.
And slowly beginning to let that motion sink in.
Settle back into stillness.
And on your next inhale.
.
.
Breathing in.
Filling up that layer of prana all around your body.
Front,
Back and sides.
Letting it fill all the way up,
Moving up,
Over,
Above your head.
And then as you exhale,
Letting that prana Sink down through your head,
Down the center of your body.
Resting and settling deep in your abdomen.
Your abdomen is in.
And filled.
With this clear,
Pure,
Nourishing prana.
Your boundary is intact.
Letting things move in and out in ways that feel good for you.
And your entire body is revitalized and rejuvenated.
By the prana.
Feeling.
Your seat.
Feeling the surface that your body is resting on.
Noticing your body breathing.
Noticing any sounds.
That you might hear in your space.
The feeling of the air on your skin.
And then as you're ready.
Beginning to let your eyes flutter open.
And coming back into your space,
Taking a moment to let your eyes wander.
Around your space.
Placing your body in this space.
Noticing anything in your space that's pleasing or neutral to look at.
And coming back.
To center.
Taking a moment to notice anything that feels different from when you first sat down.
And carrying this out with you as you integrate back into your day.
Thank you for practicing with me.
