In this meditation we will focus on bringing energy to the microbiome,
Which is the good bacteria in the gut.
Studies show that a healthy gut influences a healthy immune system.
We will use our breath to activate the parasympathetic nervous system to help bring calmness to our mind.
Our hand positions will balance the energy systems responsible for fight or flight.
And the eye positions will balance the glands responsible for releasing stress hormones.
Let us begin.
Sit or lie comfortably in your favorite meditative posture.
Place the tip of the tongue to the roof of the mouth at the ridge of the palate just behind the upper row of teeth.
When you inhale you will inhale through the nose with your lips lightly touching.
And when you exhale you will do so out through the mouth with the lips open keeping the tongue at the roof of the mouth through the whole meditation.
Let's take the left hand and place it on the right lower rib and take your right hand and hold just above the left elbow.
Behind closed eyelids take your inward gaze straight up as though you're looking at your hairline.
Pause your breath here.
And with the tip of the tongue at the roof of the mouth begin to inhale and feel the ribs expand.
And as you exhale lightly part the lips and breathe out through the mouth.
Inhale through the nose.
And exhale out through the mouth.
Inhaling through the nose.
And exhaling out through the mouth.
Breathing in through the nose.
Breathing out through the mouth.
Breathing in.
Breathing out.
Take this time to switch the arms around so that the right hand holds the left lower rib and the left hand rests above the right elbow.
Take your gaze to the center of each eyebrow.
The middle of your brow line.
And continue to breathe in through the nose.
Out through the mouth.
While the tip of the tongue rests at the roof of the mouth.
With each exhale feel your body relax a little more.
And now take your left hand placing it over the navel and your right hand on your upper chest just below the collarbone.
Take your inward gaze down as though you're looking at your chin and bring your focus to the very top of the head where the baby soft spot is.
Inhale from this point at the top of the head to the center of the skull.
And exhaling from the center of the skull to the navel.
Breathe in from the navel up to the center of the skull.
And breathe out from the center to the top of the head.
Breathe in top of the head to the center of the skull.
Breathe out from the center of the skull to the navel.
Breathing in from the navel up to the center of the skull.
Breathing out from the center of the skull to the top of the head.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
In through the head.
Out through the navel.
In through the navel.
Out the top of the head.
Allow your inward gaze to go to the third eye point,
The center of the forehead,
Just above the eyebrows.
And now as you breathe in,
You breathe in through the third eye point to the center of your skull.
And as you exhale,
You breathe straight out through the back of the head in line with the third eye.
Breathing in through the back of the head in line with the third eye,
The center of the skull.
Breathe out the third eye point.
Breathe in through your third eye.
Straight out through the back of the head.
Breathe in through the back of the head.
Breathe out through the third eye point.
Breathing in through the third eye.
Straight out the back of the head to exhale.
Breathe in through the back of the head.
Breathe out through the third eye.
Slide your right hand to your stomach.
Bring your inward gaze to the top bridge of the nose as though you're trying to cross your eyes.
Looking between the inner corner of each eye.
And with your next inhale,
Breathe in through the top bridge of the nose to the center of the skull.
And as you exhale,
Breathe straight back out through the back of the head.
Breathe in through the back of your head in line with the top bridge of your nose.
And breathe out through the top bridge of your nose.
Breathing in through the top bridge of the nose,
Straight back into the middle of your head.
And breathe straight out the back of your head.
Breathe in through the point in line with the top bridge of the nose through the back of the head.
And breathe out through the top bridge of the nose.
Breathing in through the front and out through the back.
Breathing in through the back and out through the front.
Bring your hands to either side of your navel.
Let the tips of the index fingers touch as they rest gently over top of the navel with the fingers slightly parted.
As you breathe in,
Breathe in through the tip of the middle finger and the thumb.
And as you breathe out,
Breathe out through the navel.
Breathe in through the navel and out through the tips of the middle fingers and the thumbs.
Breathing in through the tips of the fingers and out through the navel.
Breathe in through the navel and out through the fingertips.
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in,
Breathing out,
Breathing in and breathing out.
And now let your hands relax.
Bring your focus to the area just below the navel at the pubic bone.
And as you inhale,
Imagine you are zipping up from your pubic bone to the bottom lip.
And as you exhale,
Feel your back relaxing.
And inhale from the pubic bone to the bottom lip.
And as you exhale,
Let your body relax completely.
Inhale from your pubic bone to your bottom lip as though you are zipping up the front of your body.
And when you exhale,
Completely relax.
Inhaling zipping up from pubic bone to bottom lip.
And exhale to relax.
Breathing in and zipping up.
Breathing out to relax.
And just allow your focus to be on the breath,
Letting your tongue relax from the roof of your mouth.
Letting your arms relax.
Your legs are relaxed.
The entire body feels relaxed.
Energy is balanced.
Immune system boosted.
Take a long deep breath in through your nose.
Breathe out through the mouth.
Breathe in through the nose.
And out through the mouth.
One last time in through the nose.
And out through the mouth.
On your own time when you are ready,
You can bring your awareness completely and fully to your body.
Starting to move your fingers and your toes,
The hands and the feet,
Arms and legs.
When you are ready,
Slowly blinking the eyes open.
One,
Two,
A little wider.
Three,
Eyes open fully.
Your meditation is now complete.
