Let's pick up right where we left off yesterday.
Eyes closed,
Seated in a comfortable meditation posture,
Spine straight,
Breathe your shoulders up,
Down your back,
Just let them rest.
Let's focus on our gaze,
With eyes closed,
Up towards the center of the forehead,
The seat of concentration,
What us yogis call the Kutastha center or Christ consciousness.
Let's put all of our focus right there.
Let's breathe in for a count of four,
Four on the inhale,
One,
Two,
Three,
Four,
Hold for seven,
Five,
Six,
Seven,
Big exhale for eight,
Out the mouth,
Five,
Six,
Seven,
Eight,
Let's do another cycle in for a count of four,
Hold for seven,
Five,
Six,
Seven,
Big exhale for eight,
Breathing out everything we don't need,
Five,
Six,
Seven,
Eight.
Let's settle into the rhythm of the breath,
Keeping our focus and our attention still at the center of the forehead,
Just noticing each breath as it travels in and out,
Down to the base of our abdomen,
Expanding the abdomen,
And back up and out.
Just get comfortable with the rhythm of the breath,
The breath is our most important ally at this stage of our practice,
Most important anchor.
Anytime the mind wanders,
Just bring it back to the breath,
Back to the gaze and the focus at the center of the forehead.
Just take a few moments and practice that now with me.
At this stage of creating the practice,
You really can't lose,
Because in bringing the attention back as many times as necessary,
That is the practice of meditation.
So when the mind wanders or emotions arise,
Whatever comes through,
Just go back to the focus,
Back to the breath.
Offer yourself some self-compassion as well,
Because the thoughts that arise are from a brain trusted ally that just wants to keep us alive and preserve us.
The brain thinks thoughts similar to the heart beats unconsciously,
And through our focused attention,
It could strengthen that meta-attention.
So deepen the concentration at the forehead,
Let the thoughts fall away,
Bringing the awareness back to the breath.
