This meditation will open the gate to your intuitive capacities by calming your mind and balancing your brain's left and right hemispheres.
Please settle into your meditation position.
You can sit on a cushion or chair.
Sit with your back straight,
Relax your arms and place your hands on your thighs.
Gently tuck your chin in and relax your face.
Start connecting with your breath.
With your eyes closed,
Notice how your breath feels right now.
And start gently deepening your breath.
When you inhale,
Notice your belly and chest gently rising.
And as you exhale,
Feel your belly and chest sinking back toward the spine.
Inhalation is rising,
Exhalation is falling.
Notice that by bringing awareness to your breath,
You connect with the present moment.
Bring your attention to the flow of the breath,
Rising and falling through the nostrils.
As you inhale,
Your breath rises.
As you exhale,
The breath descends like in two separate streams through the nostrils.
Relax and observe your breath moving from the tip of your nostrils to the bridge of your nose.
Ascending on the inhalation and descending on the exhalation.
Be aware of the feelings and sensations in that area.
You may notice that the inhalation feels a bit cooler and the exhalation is warm.
Simply continue to follow the awareness of the breath.
And allow the mind to be increasingly absorbed in that rhythm.
Inhalation ascends from the tip of your nose to the point in between the eyebrows.
Exhalation descends from the point in between your eyebrows to the tip of your nose.
It is natural for the mind to wander.
When you notice that,
Bring yourself back to the awareness of your breath.
Inhale and see the breath rising through both nostrils.
Exhale,
See the breath descends.
Allow your mind to become absorbed in that rhythm of your breath.
As the mind becomes more stable,
Start becoming aware of subtle sensations accompanying the breath.
A subtle vibration,
A sensation of light or presence.
Maybe there is tingling or pulsing.
Simply relax and be aware of the sensations.
Gradually allow the mind to be more absorbed in these sensations.
And to bring the body into a rhythm of restful awareness.
Body and mind are now in a rhythm of restful awareness.
As you continue focusing on the breath and the sensations,
You may have a feeling that the breath moves further into the midbrain.
In the next stage of this meditation,
I will ask you to start alternating your breath through the nostrils without actually closing and opening them.
You will simply watch the breath flow alternatively through both nostrils.
So next time you inhale,
See the breath rising through the left nostril only.
As you exhale,
See it descending through the right nostril.
Inhale,
Ascend through the right.
Exhale,
Feel the breath descending through the left nostril.
This is one complete cycle.
Please continue.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
Alternating the nostrils with the power of your awareness.
Please continue alternating the nostrils just with the power of your awareness.
Inhale left.
Exhale right.
Inhale right.
Exhale left.
As you watch the breath alternatively flowing through both nostrils,
Sense that the apex of the breath is in the midbrain,
In the forehead and brain area.
It is not an exact point.
It is where you feel it the most.
Please complete three more rounds of this mental alternate nostril breathing.
Now return to breathing in and out through both nostrils.
Feel the sensations present in the area of your nostrils,
Eyebrows and forehead.
Notice your sensitivity and awareness increase as you feel this heightened perception in the area between the eyebrows and in the middle of the forehead,
Maybe even in the center of your brain.
Continue being aware of your breath as you sense presence and sensations unfolding in the area in and around your forehead.
Be aware of light,
Sensations,
Presence unfolding in that area.
The gate to your intuition and innate wisdom is open.
Remain in that space.
Just be present to whatever unfolds.
Stay with your awareness there for a few more moments.
Start slowly deepening your breath and feeling into your body.
Slightly lower the chin.
I invite you to rub your hands and place your warm hands,
Warm palms over your eyes.
Feel this warm energy entering your head.
Bring your palms back together and slowly open the eyes.
