I welcome you to find a comfortable seated position,
Whether it be cross-legged on a cushion or seated on a chair.
You want to ensure that your back is nice and straight,
Your shoulders are rolled back.
Imagine a string pulling you from the crown of your head up towards the sky.
Every inhalation,
You feel a nice lengthening of the spine.
And every exhalation,
You feel yourself being rooted into the ground.
And before we begin our meditation,
I welcome you to take a deep inhalation through your nostrils,
Bringing it all the way into the abdomen as the abdomen expands.
And as you exhale,
Bringing the abdomen towards the spine and breath out the nose.
I welcome you to continue this circular diaphragmatic breath and keeping in mind a one-to-one ratio.
And what I mean by that is if your capacity to inhale is to the count of four,
Exhale to the count of four.
If your capacity to inhale is to the count of four,
If your capacity to inhale is to the count of eight,
Exhale to the count of eight.
Allowing every inhale to flow into the exhale and the exhale to flow into the inhale.
Keeping in mind your one-to-one ratio diaphragmatic circular breath,
As you exhale,
Bringing your nostrils into the abdomen.
The abdomen slightly expands.
And as the inhale is complete,
You slowly move into the exhale.
As the exhale allows the abdomen to move back towards the spine and the breath moves out the nose.
I welcome you to continue with your circular diaphragmatic breath for the next few moments,
Allowing the inhale to flow into the exhale and the exhale to flow into the inhale.
I now welcome you to visualize a little fire or sun or a light behind your navel.
And with every inhale,
I welcome you to visualize this light behind your navel become brighter and brighter.
And with every exhale,
Visualize this light grow bigger and bigger.
And when the light is as large as it can be and as bright as it can be,
I welcome you to keep your focus on this point and no longer control the breath.
Simply observe without judgment this beautiful bright light behind your navel.
And if the mind wanders,
That's OK.
That's the nature of the mind.
Once you catch yourself,
Simply bring your awareness back to that light behind your navel.
And eventually,
You can begin to integrate your mantra if you'd like.
And if you're not working with mantra,
You can continue to still keep your awareness on that light behind the navel,
Keeping your focus on your navel until this process becomes spontaneous and effortless,
Going on by itself.
In all moments,
You can continue to focus on your navel.
In all meditation,
This phase creates joy,
Peace,
And happiness.
I welcome you to continue keeping your awareness on that light behind the navel.
This is when the mind,
Breath,
And intelligence and body integrate at the navel.
A focus at the navel awakens positive aspects of the mind and integrates the mind and body.
I welcome you to continue to hold your attention and concentrate on that light behind the navel.
If you'd like to continue in this meditative state,
I welcome you to do so.
And if you're ready to come out,
I welcome you to take a deep inhalation through your nostrils all the way into the abdomen.
And then exhale,
Chin towards your chest.
A slight suspension of your breath as you bring a nice,
Big smile to your face.
And gently opening your eyes as you inhale back up with your smile and exhale.
