Welcome everyone.
I'm Pamela,
A yoga and meditation teacher here on Insight Timer.
Today we will be exploring the frontier of our expandable awareness.
In this meditation we will explore the expansive nature of our consciousness.
We'll go on an inward and outward journey of increasing our awareness,
Moving from the physical confines of our body to the space we inhabit and beyond.
By cultivating presence and deepening our awareness,
We can invite a deeper stillness and may even experience a profound expansion of consciousness.
It's important to not force anything.
Simply be present and aware.
So let's begin.
Find a comfortable seat where you can encourage a tall,
Regal spine.
Gently close your eyes and begin to tune in to this moment.
Notice your feet,
Your legs,
And your hips.
Feel the support beneath you.
Invite your lower body to sink into this support,
Grounding you to the present moment.
Take a nice deep inhale through your nose.
Allow your body to relax and release any tension you may be holding as you exhale slowly through your nose.
Continue to breathe through your nose and let your inhales and exhales be smooth and easy.
And just an option to encourage your inhales to be about five seconds long and your exhales to be about seven seconds or even longer.
Just be sure there is no strain in your breath.
Keep your breath smooth and easy.
Begin to notice your body and any sensations in your body.
Remaining still,
Notice your whole body.
How do you know you have a body?
How do you know you have hands,
Fingers,
Or feet and toes?
What sensation do you experience that brings awareness of having a physical body?
Notice this inner body sensation.
It might feel like energy or pulsing or something else.
This is your inner body awareness,
Prana or life force.
Observe this energetic container of your physical body.
Notice this energy that is expanding around your head.
Bring your attention back to your breath.
Watch the natural rhythm of your breath as it flows easily in and out.
Notice the sensation of your body.
Bring your attention back to your breath.
Watch the natural rhythm of your breath as it flows easily in and out.
Notice the sensation of the breath as it enters and leaves your body.
With each inhale,
Invite a sense of expansion.
Feel as if your breath is filling your body up like a balloon.
With each exhale,
Invite a deeper sense of grounding and relaxation to unfold within you.
Keep your eyes closed as you begin to expand your chronic energy with each inhale.
Imagine your energy is moving maybe several inches outward from your physical body as if you are growing larger.
With each inhale,
Sense your life force energy expanding further,
Maybe a few inches more,
Maybe to a foot,
And then several feet or more around your body.
And as you exhale,
You can imagine you are stabilizing this growth like a pause in between each expansion.
Become aware of the room you are in.
Sense the walls,
The floor beneath you,
And the ceiling above.
As you continue to breathe easily,
Feel your awareness and energy expanding to fill the entire room.
Notice any sounds that may be present both near and far.
Allow your awareness to continue to expand.
Notice a sense of spaciousness and openness as you connect with the energy and essence of this space.
Observe the stillness within.
Now begin to imagine the space expanding beyond the room.
Now begin to imagine the space expanding beyond the room to the building you are in,
And then reaching out to the neighborhood you are in,
Then rising up and expanding more to the city you are in.
Continue to expand your awareness and sense yourself expanding as large as the state you are in.
Or province you are in.
And then expanding further to fill the country you are in.
Visualize people and the natural elements that make up this larger space.
Feel a sense of interconnectedness with everything around you.
And recognize that you are part of a vast and intricate web of life.
Invite your awareness and energy to extend further to the whole earth,
Encompassing the entire planet.
Sense the diversity and interconnectedness of all beings that reside on earth.
And then continue to expand into the solar system and beyond.
How far can your mind's awareness or consciousness extend?
How far can you go?
Into the galaxy?
The universe?
Take a few moments here and see how far you are able to expand.
Notice your experience.
Notice any sensation.
How do you feel in this expansive state?
Begin to reverse the expansion.
Come back easily to being the size of the earth.
Then the country you live in.
To the state or province you live in.
Reverse the expansion to fill the city you live in.
Then your neighborhood.
Then the building you are in.
Then the room you are in.
Gently bring your awareness back to your physical body.
Feel the sensation of your breath flowing in and out.
Anchoring you to the breath.
Feel the sensation of your breath flowing in and out.
Anchoring you to the present moment.
Notice any sensations,
Emotions,
Or thoughts that arise within you.
As you continue to remain present and aware,
Reflect on any realizations you discovered on your inward journey today.
Embrace the stillness and amazing consciousness that resides within you.
Realizing that it is always accessible wherever you are in this universe.
Gently bring your awareness back to your physical body.
Bring your awareness back to being in your body.
Bring your awareness back to being in the room you are in.
Wherever you are.
Feeling your body.
When you feel ready,
Gently open your eyes.
Take a moment to bring yourself back to your present surroundings.
Remember the journey of expanding awareness is a continuous practice.
By cultivating presence,
Observing our surroundings,
And embracing stillness,
We can deepen our experience of life and appreciate our connection to the world around us.
Thank you for joining me for this awareness.
I hope you find this video helpful.
If you have any questions,
Please leave a comment.
I would love to hear from you.
Thank you for joining me for this awareness meditation.
Have a beautiful and expansive day.
Namaste.
