Welcome.
For this meditation,
We'll be using essential oil,
Optionally.
So please locate an oil that is,
The fragrance is pleasant to you and you feel comfortable placing a drop on your forehead and on the crown of your head.
So once you have that oil,
Please place one drop of it in the palm of your hand and then take the middle finger of your other hand and get that in the oil and then you're going to place just a drop of the oil on your forehead.
Place the middle finger.
You can press or you can gently rub in a circle and then release your hand for now and just inhale,
Follow your breath up your nostrils to that place where you've just anointed yourself with the oil and on your exhale,
Follow your breath back down to the tip of your nostrils.
Just a few cycles,
Inhaling,
Following your breath up your nostrils to the space between your eyebrows and exhale,
Following your breath back down.
Take one more breath like that,
Following your breath up your nostrils and exhale,
Follow it back down and then just settle awareness where you placed your middle finger,
Where that oil sits on your third eye center and this awareness,
It's an inner gaze.
Eyes are soft.
Now what I'd like you to do,
The middle finger that you had placed on your third eye center,
Rub that once again in the palm of your hand with the oil and then place both middle fingers together.
So there's oil now on both fingers and then we're going to return the middle finger to the third eye center.
From this finger,
From the space,
See or sense a line being drawn from your forehead all the way to the back of your head.
Take your other middle finger,
Place it on the crown of your head.
See or sense a line being drawn all the way down to your tongue.
Where these two lines meet,
This intersection is your midbrain.
I'd like you to try to capture that with your inner awareness.
So follow the line from your third eye all the way to the back of your mind.
Follow the line from the crown of your head down toward your tongue.
Find the place where they meet and then once you have it locked with your inner gaze,
Remove your fingers.
Anytime you lose that place of the midbrain,
Place your fingers back to the forehead,
Back to the crown,
Draw the lines and find the intersection.
So what we're going to do now is on your inhale,
We're going to follow the breath from the third eye center in toward the midbrain and on the exhale,
You're going to follow it all the way back out to the third eye center.
Inhale,
Follow your breath in toward your midbrain.
Exhale,
Follow it out toward your third eye center.
Continue with this pattern for another minute or two.
If you ever lose the midbrain area,
That intersection,
Place your fingers back on your third eye space,
On the crown and find it once again.
Just a few more rounds.
Inhale,
Following your breath into the midbrain.
Exhale,
Follow your breath out to your third eye center.
Let's do one more cycle and now please rest awareness either in the midbrain or your third eye space,
Whichever feels the easiest where you can remain steadfast and we'll rest here for just a minute.
Eyes soft,
Your internal focus on one of these areas.
Please take a deep breath in,
Full breath out,
Bring your hands into your heart center with a slight bow to your head,
Feeling deeply centered at ease,
Knowing that you can return to this place using this technique anytime you need.
Thank you.
