I'm Olivia Rosewood.
Welcome to your meditation time.
Begin your practice by claiming this time for your meditation and setting your intention to cultivate and enhance your experience of inner peace.
Exhale all of your air out and become empty.
And take a deep,
Deep inhale filling your lungs completely.
Hold for three counts.
Before you exhale,
Again empty your lungs completely.
Inhale filling your lungs to capacity,
Even stretching a little bit and holding at the height of your inhale for three counts.
One more time,
Exhale all of your air out until you feel quite empty.
And then inhale filling your lungs to their capacity.
Hold for three counts.
And then slowly exhale.
Allow your breath to be natural,
But also deep and slow,
Setting the tone for your meditation time.
This is a traditional Taoist meditation shared with me by my mentor,
Dr.
Mao Xing Ni,
Carrying on a tradition of several thousand years.
To begin this practice,
Connect with your North Star.
Your North Star may be an emanation of constant light in your life.
You may bring to your awareness your teacher.
You may bring to your awareness a visualization of pure white light and imbue this light with the energy of benevolence,
Kindness,
And unconditional love.
This light carries the energy of wanting the best for you.
You may visualize building a bridge from your being to this North Star and maintaining this connection,
Whether it's through awareness,
Through the visualization of a bridge of light.
As you meditate,
Maintain a connection to this kind,
Benevolent,
Loving energy,
This source of light.
Maintain your awareness of this light.
Still breathing deep and slow.
Open your consciousness by allowing this light into your being.
Allow this light to illuminate thought and emotion as it arises.
Allow this light to help you see and feel the thought and emotion you carry in your being,
The thought and emotion you embody.
Notice what is there in you with that same kind,
Loving,
Benevolent perspective.
Just watching.
This practice is called the inner view.
Just breathing,
Bringing awareness within yourself,
Allowing light to shine in every nook and cranny of your being.
I'll drop you into this practice now.
Please let go of time.
I will mind the time so you can let go of it as you practice this sacred,
Ancient meditation.
Breathing deep and slow,
Bringing light and awareness into your own being.
Still connected to your North Star,
This bright,
White,
Light,
Benevolent,
Kind and unconditionally loving.
Only watching emotion and thought for a little while longer.
Nothing else to do right now.
This is your time to practice.
Hah.
With the energy of kindness,
Benevolence and unconditional love notice what has come up for you.
Notice what you hold in your being.
Notice what you embody,
Which thoughts,
Which emotions.
Notice what might be serving you for your highest good and what might not.
And consider letting go of all that no longer serves your highest good.
Just breathing,
Just bringing awareness into your life.
Just breathing,
Just bringing awareness into your life.
To close your practice in the traditional way,
Gather your energy,
Your awareness and anchor it in your upper Dan Tian.
In the Taoist tradition,
You can call this Tian Mu.
It's a point located between your eyebrows.
You may call it the third eye.
Simply bring your awareness to this area of your body and gather your energy there.
Gather and anchor your energy now in your heart center,
Which you can call Shen Zhong or your middle Dan Tian,
Bringing your awareness as you gather and anchor your energy in this part of your body.
And finally,
Gather your energy,
Your awareness and anchor it in your lower Dan Tian,
Just about an inch below your belly button.
Your sea of chi,
Your sea of energy.
So bringing all of this beautiful energy you've cultivated through your practice and anchoring it in your lower Dan Tian.
Thank you for practicing with me.
Take a deep,
Deep inhale to close your practice and exhale as you slowly open your eyes.
