This is a seated,
Somatic meditation to help you practice the ancient Taoist technique of the microcosmic orbit as taught by Mantak Chia and more recently by Dr.
Joe Dispenza.
It helps bring mobility to your spine as well as pumping the energy and cerebral spinal fluid from the lower body and energy centers into your brain.
This practice will help keep you energized and alert.
The meditation builds on the approach introduced in the somatic seated meditations number one and two.
The sensory richness of this practice will help you create a profound experience of the present moment.
The microcosmic orbit involves kindly contracting or drawing in the muscles of the perineum,
The area between your genitals and anus,
On the inhale.
Later,
The muscles of the abdomen are also drawn in.
This grips the nerves of the lower body and keeps the brain low in the cranium.
It also brings the expansive movements of the inhale more into the back of the body.
On the exhale,
The brain and lower spinal cord spring free slightly.
These slight movements pump your energy and cerebral spinal fluid along the spine.
Allow yourself to be fascinated by the fine details of your sensations and use this to draw yourself in to the natural joy of the present moment.
So taking a few moments now to caringly arrange your posture so that you can sit quietly for this time.
Temperature okay,
Clothing loose and comfortable,
Body supported on your sits buns with your back and pelvis freely mobile.
It doesn't matter if you're on a chair or on a cushion.
And begin with your alignment,
Establishing the foundation of your seat in your pelvis and legs to free your spine and the foundation of your shoulders for your neck and head.
Use some gentle movement to assess and improve the comfort and mobility of your pelvis and spine.
Rock or circle your upper body a little bit to find your dynamic balance and alignment on your seat.
And then take some deep breaths to let go and just relax.
And now doing the same thing for your head and neck using gentle movement to find your dynamic point of balance.
Enjoying that and then just resting quietly for a couple of deep full breaths,
Lengthening and deepening the exhale.
I'm just allowing the inhale to gently take care of itself.
And supporting the exhale with the contraction of your stomach muscles to lengthen the breath and squeeze all that air out,
Allowing your balance to move on your sit buns as you support your exhale by allowing your spine to flex and the weight on your sit buns to move to the rear.
And as you inhale,
Noticing the breath stacking up from the belly all the way to the top of your lungs,
Extending through your sit's bones and allowing the natural arching of the back,
Neck and head.
And this way,
Allowing and supporting your whole body moving freely with your breath.
Inhaling and exhaling,
The spine naturally flexing and extending,
The sensations drawing your attention up on the inhale and down on the exhale.
And now as you inhale,
Gently drawing up the floor of the perineum as if you were interrupting the flow of urine and holding that contraction through the inhale and then letting go on the exhale.
Be curious and follow your sensations up and down with the breath.
Go ahead and do this gently for several breaths,
Gently drawing up the floor of the perineum and holding that contraction on the inhale and just letting go on the exhale.
And taking a break to breathe normally for a cycle or two whenever you like,
Staying relaxed and comfortable.
And now with your next inhale,
Draw up the floor of the perineum and draw in your abdominal muscles as well.
Hold that as you inhale and feel the expansion of your breath pushed into your kidney area,
Back and sides.
Holding the contraction through the inhale and then just letting go on the exhale.
Be curious and follow the sensations up your spine on the inhale and down on the exhale.
Doing this gently at your own pace for several breaths and taking a break to breathe normally for a cycle or two whenever you like.
And now with your next inhale,
Draw up the floor of the perineum and draw in your abdominal muscles as well.
And then just letting go on the exhale.
And now with your next inhale,
Draw up the floor of the perineum and draw in your abdominal muscles as well.
And then just letting go on the exhale.
And now with your next inhale,
Draw up the floor of the perineum and draw in your abdominal muscles relaxing your neck and shoulders.
Imagine your brain and the nerves of the spinal cord being gently held against the expansive movement of your breath up your back.
And if that gl singing is an exercise for socialization then I'd like to take And then releasing with the exhale and just relax your entire body,
Allowing your experience to be what it is.
No need for it to be any certain way.
Allowing yourself to be delightfully surprised and fascinated by each unfolding moment.
And when you're ready,
Just letting your breath take care of itself.
Life moving through you as it is in this very moment.
Just riding the natural rhythms of your breath and heartbeat,
Surrendering to the open and spacious ground of pure awareness.
Allowing your experience to flow freely and resting your awareness at the very point where your experience arises and dissipates.
Stepping back and allowing the flow to occur,
Aware,
But no longer needing to be involved.
Allowing your experience to flow freely and resting your awareness at the very point where your experience arises and dissipates.
I'm taking some deeper breaths now,
Using your breath to move your body more as you gently return,
Feeling refreshed and rejuvenated and carrying that sense of ease filled connection to the now in your whole body and mind.
Your cells vital and strong,
Feeling the flow of energy and breath,
Delighting in the experience of being alive and aware.
Your whole body alive and awake in all three dimensions and thanking yourself for taking this time and now doing whatever you need to do to finish up as you come back curious and optimistic about how the rest of your day will unfold.
