Welcome to practice.
My name is Neil Seligman,
The conscious professional.
Thank you for joining me today for this guided mindfulness practice for cultivating core presence.
Begin by finding a comfortable standing posture and by bringing your awareness to the breath.
Take a few moments to let yourself arrive and allow the breath to draw you gently into both internal and external awareness.
As we begin the practice just get a sense of the weight of the body landing in the feet.
Arriving with the physical sensations of standing and allow yourself just to find balance.
Breathing the spine into alignment,
A little release to the shoulders,
Checking that the knees have a comfortable slight bend and just allowing yourself to find your way into this standing mountain posture.
In this practice we are going to explore four planes.
The first is the vertical,
The second is the horizontal,
The third is inwards and finally outwards.
So let's begin exploring the vertical.
Bringing yourself into the awareness of your full height.
The vertical plane running from the top of your head all the way down to the soles of your feet.
As you breathe awareness through the body,
Scanning from head to toe,
Allowing awareness to drop all the way in.
As you expand into the full vertical plane,
Perhaps even getting a sense of growing taller.
A sense of lifting through the vertical,
Connecting down,
But also allowing the body to rise up.
Breathing here.
Moving next into the horizontal plane.
So this is from the outer left body to the outer right body.
So all the way through the body,
The horizontal plane,
Is you taking up space in this world.
So breathing into your breath,
Breathing into the horizontal plane,
Taking up space in this moment,
In this space,
In this now.
As we breathe,
Allowing both the vertical and the horizontal now to be in your awareness.
The full dimension of the vertical plane and the full dimension of the horizontal plane,
Breathing there.
From here we move inward.
So imagining awareness,
Moving from the fullness of the body towards the center,
Often described in the center of the body,
In the belly,
Breathing with awareness to that still point,
To that balance point.
Locating the point that feels most stable,
Centered and still in the body.
And breathing here,
Breathing awareness into this one point.
A sense of being here,
Breathing into the body,
Into the body,
Into the body.
And feeling the full potential of this moment,
Of this presence.
Feeling the depth of your own practice,
Of this presence,
Of this presence.
And feeling the depth of your own presence,
Of this presence.
Feeling the depth of your own practice.
Allowing your awareness to now reach outwards through the body,
Beyond the body,
Taking up space in all directions,
In all three dimensions.
The sphere of awareness growing and growing,
Taking up more and more space.
Breathing with awareness as awareness rolls out and beyond.
Finding yourself connected with the planes of the vertical,
The horizontal,
The inwards and the outwards.
Awareness moving now into the whole of the universe.
Connecting with the mystery of this life.
Connecting with the wisdom and creativity of your consciousness.
Breathing,
Grounded in the body and connected to all things.
Breathing all the way in and all the way out.
Setting an intention for yourself before we commence our return.
And gradually finding your way back on the breath,
Holding in awareness the discoveries,
The perspective,
The expansion and the concentration as we return.
The inhale and the exhale leading us out of this practice.
Offering a final moment for integration and spaciousness.
And in your very own time opening your eyes.
Thank you for joining me in practice today and please don't forget to follow me on Insight Timer.
