Welcome,
This is called the Bliss Meditation practice.
So you can either sit in easy pose with a seated pose,
Or you can lie down on your back,
Whichever feels most comfortable.
And if it feels comfortable,
Find your comfort spine,
Whether you're lying on your back or you're seated,
Making sure your head,
Neck,
And spine are aligned,
Back is flat,
And just take a few moments to find your comfort zone.
When you feel comfortable,
If it feels alright,
Close your eyes.
Begin to become aware of your body.
Just relax and feel your body at rest.
Become aware of effortless breathing.
Feel the whole body and feel it breathing effortlessly.
Begin to count backward on your breath.
Start at the number 10.
Whenever you notice your body breathe out,
Go backward one count.
Breathing in through the nose,
Filling up.
Exhaling.
Nine.
Breathing in through the nose,
Filling up.
Exhaling,
Eight.
Breathing in,
Filling up.
Exhale,
Seven.
Breathing in,
Filling up.
Exhale,
Six.
Breathing in,
Filling all breath out.
Exhaling,
Releasing all the stress and anxiety.
Six.
Breathing in,
Filling all the breath sustenance and energy up.
Exhaling all the stress and bullshit,
Letting it go with each exhale,
Five.
Inhaling,
Filling up with that beautiful essence of breath,
Letting it bathe and soothe every bone in your body.
And exhale,
Releasing all the negativity,
All the stuff we don't need,
Just releasing with each exhale,
Five.
Breathing in,
Filling up with that beautiful sustenance of breath.
And exhale,
Releasing all negativity,
All stress.
Four.
Breathing in,
Filling the belly up,
Letting the breath rise from the belly into the chest,
Holding it for one count.
And exhale,
Releasing all the stale carbon dioxide.
Four.
Breathing in,
Filling the breath as it rises from the belly,
Rises into the chest,
Finally up into the cranium.
And exhale,
Feeling your body relax.
Each breath is a step backward.
When you feel your body and mind soften more and more deeply.
Breathing in,
Feeling that breath fill up the entire body with that lightness.
Exhale,
Four.
Breathing in on your own,
Feeling the breath rise.
The closer you get to zero,
The more your body and mind approach a state of complete ease.
On each exhale,
Peel away another layer of stress and tension.
Breathing on your own,
And exhaling until you get to zero.
Taking the time to feel each breath as it moves on the inhale and releases on the exhale.
Once you get to zero,
Just rest in complete stillness and peace for just one moment.
Just feel the presence of stillness and peace.
Now,
Bring your attention to your forehead and the space between your eyebrows as you hold your attention there.
Now,
Become aware of your body breathing.
No need to force or try to shape your breath.
Just be aware of the point between your eyebrows and your body breathing.
The more effortless you can be,
The better.
As the mind and body enter into a rhythm of deep peace and effortlessness,
You begin to sense that your awareness at the point between your eyebrows moves in and out on its own,
Independent of the breath.
Eventually,
You can stop thinking about and working with the breath and just be aware of a kind of effortless pulse,
Moving in and out of the third eye center.
Gradually,
Feel a sense of bliss unfolding.
Your whole being flooded with a boundless sense of contentment and joy.
Don't try.
Just be aware and at the same time,
Completely effortless.
Contentment will continue to unfold the more completely you let go into effortlessness.
Continuing to feel that breath moving in and out of the third eye center.
Noticing where you feel the sensation of breath.
Be the chest,
The belly and the head.
Doesn't matter where,
Just notice.
Now,
Become aware that the source of this contentment and joy you're experiencing is actually coming from you.
It is you.
Continue letting go into the meditation until you feel that you are the source of joy and bliss.
Eventually,
Your body will feel so full of ease that you won't need to do the practice anymore.
At that point,
Notice a feeling of deep peace both inside and outside you.
Remain in this place for as long as you like.
The meditation is complete.
Whenever you're ready.
