Sit tall in a comfortable sitting position on a meditation cushion or chair.
Make sure your knees and hips are comfortable,
Your spine is vertical and top of your head is above the base of your spine.
Rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
In this meditation kriya we will use the life force energy prana to recharge and nourish your body and mind.
In the first part of this meditation I will ask you to visualize light going in through the gates of your senses,
Eyes,
Ears,
Nose,
Mouth and skin.
But before we do that we will prepare the mind for meditation using the awareness and refinement of the breath.
Begin by taking a few slow,
Deep breaths.
As you inhale allow the abdomen and chest to rise.
Exhale,
Allow the abdomen and chest to sink back towards the spine.
As you continue bringing your awareness to the breath have the intention to make the inhalations as long and as deep as the exhalations.
Notice if there are any irregularities in your breath and intend to make it smooth.
Finally pay attention to any pauses or gaps.
Make sure that the inhalation flows seamlessly into the exhalation.
The exhalation turns effortlessly into the inhalation.
Please continue.
Please relax your breathing.
We will move now to the first part of the meditation kriya.
Inhale as you draw the white light in through the gateway of the five senses towards the midbrain.
Hold your breath briefly and gently.
Sense or see white light in the midbrain.
Exhale and sense this light expanding from the middle of your head back through the gates of your five senses.
Inhale white light in through the skin,
Eyes,
Nose,
Mouth and ears towards the midbrain.
Sense or see the white light expanding in the brain.
Exhale release that light back through the gates of your five senses.
Please continue like this for five more rounds.
Inhale white light in.
Hold your breath in and see the white light.
Exhale see the light expanding out.
It is not so much about visualizing,
It is about sensing and feeling.
Feel the energy going in through the five senses.
Sense the white light and feel the energy expanding out.
Please complete one more full round.
Now rest quietly.
Release the movement of energy.
Feel your brain soaking in a bath of white light.
Feel white light inside of your head.
This white light recharges your brain,
Nervous system and senses.
Sense nourishment.
Sense revitalizing energy in your five senses and in your whole body.
Keep your breath silent and your mind at ease.
Rest Now gently bring your awareness down through the spine and rest it in your heart space.
Gently rest your awareness in the heart space for a few more moments.
Now gently rest your awareness in the heart space for a few more moments.
Now gently rest your awareness in the heart space for a few more moments.
Now gently rest your awareness in the heart space for a few more moments.
Now gently rest your awareness in the heart space for a few more moments.
