Meditating on the energy centers.
Let yourself become completely comfortable either sitting or lying down.
Commit to being present for at least 15 to 20 minutes and bring your attention to your body.
You may also have thoughts,
Hear sounds,
See sights,
Smell smells or experience any number of experiences.
Let all these experiences be without struggle and bring the focus of your attention to your body here now.
Lying or sitting there.
Relaxing.
Breathing in,
Breathing out.
Completely relaxing.
Now shine the spotlight of your awareness to your feet.
Notice the experience in this part of your body.
Notice the sensations in your feet and also any thoughts you may be having about your feet.
Without struggle,
Let go of any tension you may be having in your feet and let your feet be as they are.
It is as if when you bring attention to your feet,
Whatever tension that you may have been there previously is released.
Notice and bring attention to the sense of release.
Now shift your attention up your shins to rest on your knees.
Let awareness notice whatever sensations seem to emerge from your knees.
It is as if when you bring attention to this part of your body,
Tension that may have previously been there is released and the energy seems to flow freely through your knees.
Enjoy without attachment the sense of release you may feel in your knees.
Now,
Gradually shift your attention to your hips.
Move attention up through your thighs,
Being attentive to sensations and let awareness settle in your hips.
As your awareness settles in your hips,
It is as if energetic blocks are shifted and tension is released.
Allow curious interest to emerge and notice the experience centred within your hips.
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Now,
Shift your attention to settle on the air of your body that is at the base of your spine and torso.
Notice how you experience this part of the body.
Be curious about whatever seems to be happening without judgment or condemnation.
Rest your awareness on the base of your spine and torso.
After a while,
Refine your awareness and let it tune into finer energetic qualities around this part of your body.
As your awareness becomes more inclusive of more and more refined aspects,
It may seem as if it's expanding outwards in a concentric manner from this place at the base of your spine and torso outwards.
Being aware of finer energetic aspects may reflect emotional and attitudinal qualities which seem to be connected with this part of your body.
Try not to judge or analyze.
Rather simply notice whatever you become aware of and be inclined to let go of both physical and attitudinal tension and let things be with accepting willingness.
As you become aware of this part of your body,
It is as if physical and emotional energy moves freely and the area becomes relaxed and unbound by struggle.
Now,
Let the spotlight of your awareness shift to the area that is just below your belly button.
Become aware of the part of your body that in Japanese is called the hara.
In Chinese the dan tian and in the Indian yogic systems the shakhan chakra.
Become aware with an attitude of openness and acceptance and be willing to connect with both the physical sensations and the energetic quality that seems to be centered in this part of your body.
Try not to think too much about what is happening there.
Rather tune into and experience the sensations,
Feelings and thoughts which seem to be related to this part of your body.
Do not struggle with your experience.
Rather be inclined towards acceptance and willingness.
As you become aware of this part of your body,
It is as if physical and emotional energy moves freely and the area becomes relaxed and energized,
Unbound by negative judgment and free from struggle.
Now,
Gently and kindly shift your attention to your solar plexus which are halfway between your belly button and your chest.
Be open and aware of experience that may be centered around your solar plexus.
Be willing to explore both the physical sensations as well as any emotions and thoughts that seem to arise as you place your awareness in this part of the body.
Let the awareness,
Let the experience be and relax and soften into any physical sensations that may be there.
If intense emotions seem to be triggered as you bring attention to your solar plexus,
As much as possible be curious and accepting of whatever arises without feeling the need to act or react to your experience.
Be open and kind and as much as possible be inclusive of that which knows your experience and rest with that awareness.
Being willing to have both pleasant and unpleasant experiences arise and pass away.
Do not struggle with any experience,
Rather be inclined towards acceptance and willingness.
As you become aware of this part of your body centered around your solar plexus,
It is as if physical and emotional energy moves freely and the area becomes relaxed and unentangled,
Free from struggle and anguish.
As you rest in this part of your body,
It is as if worry,
Nervousness,
Fear,
Anxiety,
And other painful emotions are released and you become unbound from these burdens.
In this part,
Everything eliases out,
Everything is Dad,
Mother and children.
Now shift your attention to the area around your heart center,
To your chest area.
Being willing to accept whatever physical,
Emotional or mental experience seems to emerge from this part of your body.
Tune into what your heart seems to be telling you.
Be sensitive to physical,
Emotional,
Mental and spiritual layers of the experience centered around the heart center.
If there's pain,
Let go of struggle and allow compassion to emerge.
If there's feelings of tenderness and kindness,
Let these feelings flourish and radiate in all directions.
If there's joy,
Allow these feelings to permeate your being on all physical,
Emotional and mental levels.
As much as possible,
Simply be present and rest with open awareness in your heart center.
If you can,
Find a deep contentment in what seems to be dwelling in your heart.
Allow emotions,
Thoughts,
Memories,
Revelations,
Insights,
Joys and tears to rise and pass in their natural time frame without condemnation or judgment or feeling the need to act impulsively on them.
Simply let these experiences be with kindness and deep acceptance.
Be present and dwell in your heart.
Find peace and contentment.
As you become aware of this part of your body-mind,
It is as if physical,
Emotional and mental energy moves freely and the area becomes relaxed and open to deep and heartfelt connections with oneself and others.
As you dwell in your heart,
It is as if the burden of judgment,
Condemnation,
Hostility and hatred is completely released and you are free to abide with loving kindness.
Now,
Shift your attention to the area around your throat.
Be willing to accept whatever physical,
Emotional or mental experiences seem to emerge from this part of your body.
Tune into how this part of the body is experienced and the physical,
Emotional and mental layers of these experiences.
As much as possible,
Simply be present and rest with awareness in this part of the body.
As you become aware of this part of the body,
It is as if physical,
Emotional,
Mental and spiritual energy moves freely and the area becomes relaxed and clear,
Unbound from any energetic or emotional blocks.
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Now shift your attention to the area around your forehead.
Centred roughly between your eyes,
Be willing to accept whatever physical,
Emotional or mental experience seems to emerge from this part of your body mind.
Accept these physical sensations and let them be,
Without having the need to change them.
Be open to thoughts in the form of images,
Words or ideas.
Be open and accept these experiences with openness,
Knowing that you need not act to them if this is unwise.
Simply observe that which is presented with curious and unentangled interest.
Let the show unfold and notice the unfolding from a perspective of an interested witness.
Simply let experience arise and pass away and as much as possible be content with the unfolding,
Without struggle,
With interest and joy.
Let awareness be bright and illuminate all that it touches.
Now,
Shift attention to the area around your forehead.
Now shift attention to the very,
Very top of your head or your crown.
Be open and accepting of whatever physical sensations are there,
Without feeling that you have to change,
Manipulate or do anything with these sensations.
Simply notice the experience and let your awareness expand as if it spreads in a circular direction downwards,
Upwards and outwards.
If you can,
Become attuned to both physical sensations and also possibly more subtle and refined energetic qualities that could be described as vibrations.
Let awareness expand and spread from this centre to encompass the whole of your physical,
Emotional,
Mental,
Or attitudinal and spiritual being.
Let physical sensations,
Thoughts,
Urges,
Emotions and the sense of who and what you are simply be.
If this sense of yourself seems contracted,
Simply witness the sense of self-contraction and let it be without strain or struggle.
It is as if as you witness self-contraction,
Craving,
Grasping,
Clinging,
Struggle and strain,
It is released,
Unbound,
Disentangled,
Unraveled and you feel free to rest in openness and contentment with simply being present.
Let presence radiate and illuminate your being.
Rest with this radiance.
Rest with awareness.
Rest in presence.
In a few moments we'll end this exercise.
But remember that as you go about your day-to-day activities,
Radiant presence,
Radiant awareness is always an accessible refuge and way of being.
And freedom,
Peace and contentment with this radiant presence.
Thank you.
