Hello and welcome.
My name is Natalia and I will guide you through creating space meditation.
And now find a comfortable seat,
Maybe on the chair or a cushion.
Take some time to move your body until you can find complete stillness.
Elongate fully through the crown of your head.
Relax your shoulders and allow the shoulder blades to slide down your ribs.
And now soften your gaze or close your eyes completely.
And now bring your attention to your breath,
Noticing a journey of inhalation and exhalation.
Observing the subtle movements of your breath as the belly and the chest rise and fall back towards the spine.
Perhaps noticing the quality of the air entering the body and leaving the body.
And deepen your breath by gradually extending the length of the exhalation.
Breathing deeply,
Breathing calmly.
And now bring your attention to the space that you feel is in front of you,
In between your body and the wall.
And imagine what this space looks like.
The space in between the objects in the room in front of you.
What shape does it take?
Perhaps this space also has some colours.
Perhaps it has sounds,
Smell,
Even the taste.
And now take your attention to the right side of you.
And what does the space looks like here?
What is the space in between the objects on the right side of you?
Maybe you're finding different smells,
Maybe you are seeing different colours or different noises.
And now moving your awareness to the left side of your body,
Between your body and the left room,
Left wall.
And holding an image of that space in between you,
The objects and the wall.
What is the shape of this space?
And maybe you are starting to notice some sensations,
New sensations,
Different sensations.
And now bring your awareness behind you and hold an image of the space that is behind you,
Between your body,
Between your back and the back of the room.
And try to be fully present with whatever sensations,
Perhaps some feelings are arising as you are holding this image of the space behind you,
Of its shape,
Its colour,
Its sound,
Its smell,
Its taste.
And now returning back to your inner space,
Back to the centre of self,
Back to your heart.
Staying with your breath,
The subtle movements of your breath,
The movements of deep inhale and free exhale.
And now let's expand this space further beyond your room.
Stepping outside of the room,
Outside of the house and observing the space on the street between the buildings,
The trees,
The car,
People and the pets.
And noticing the shape of this space.
And let's continue on this journey further beyond the street,
Beyond the town or the city,
Out to the countryside,
Through the meadows,
The trees,
The forests,
The mountains,
All the way far to the edge of the land where the land meets the sea.
And seeing that space above the vast ocean.
And slowly retrieving from this journey back from the space above the sea to the edge of the land,
To the countryside,
Back to the towns or the cities,
Back to your street,
Back to your house,
Back to the safety of your room,
Back to the safety of your cushion or a chair,
Back to your center,
Back to your heart space.
And let's take another journey beyond the room again,
Beyond the roof of the house,
Up to the skies,
Seeing the birds flying,
The clouds floating,
All the way through the atmosphere,
All the way to the space,
Space of the universe,
Passing the stars,
The suns,
The galaxies.
And you continue all the way to the edge of the universe,
Seeing this vast,
Spacious space and beyond.
And slowly take a journey back,
Back from this vast space,
Limitless space of the universe,
Passing the galaxies,
The suns,
The stars,
Back to the atmosphere,
Back to the clouds,
Flying birds,
Back to the roof of your building,
Back to your room,
The safety of your cushion or the chair,
Back to your center,
Back to your heart.
And let's take one more journey,
Journey beneath,
Beneath the surface,
Your city,
Through the floors,
Through the ground,
Through the layers of the earth,
All the way to the center of the earth where everything has begun.
And taking the journey back from the center of beginning,
Through the layers of the earth,
Through the floors,
Back to your room,
The safety of this space,
The comfort of this space,
Back to your inner selves,
Back to the center of your lungs,
To your heart.
And now imagine that you can place juicy,
Fragrant orange in the center of your mind,
The center of your brain.
You're feeling strongly its presence,
Its taste,
Its sweetness,
The moisture,
The pleasant scent.
And now be prepared to swiftly remove this fruit of orange from the center of your mind,
Leaving this empty,
Limitless space in the center of your mind.
And come back to your breath,
Subtle,
Gentle movements of the breath.
And slowly blink your eyes open and come back to your day.
