Welcome to Rubin's Circle.
My name is Rubin.
This is your circle and on behalf of all the admin volunteers that make this circle possible,
You are so welcome.
We are here for you because you are here for you,
Ready to put the practice in.
The following meditation was recorded live from one of my live events here on Insight Timer.
Enjoy the practice.
As you are gently settling,
Finding that centre point of gravity,
You might want to shift a little from left to right,
Forward,
Backwards,
Just a touch to find that centre point of gravity and relax into your posture.
Acknowledging yourself as you are in this moment simply by noticing how you are holding your body,
How you are holding your body as we start off for this practice.
Noticing what comes alive as you notice this.
This is a moment for you and it's a moment from you as well.
And the very act of you showing up right here and now shows that you care about you.
Your actions are what speak for you in this moment.
Gently holding your body.
I choose to step out of the busy world of doing and into myself,
Into being.
This is my time.
This is my time.
And making a little commitment to yourself that whatever the thoughts,
Whatever the content,
They are there to pull us away from the practice.
And we need to have those thoughts in order for us to notice and gently return our awareness.
Visualise yourself in a place where you are content,
Settled,
At ease.
And visualise wherever this place is that there's a magic jug in front of you,
A huge magic jug floating in the air in front of you.
And make this any colour or colours you wish.
And on the side of this jug has the word relaxation.
Inside this jug is relaxation.
And you can visualise what the consistency is like.
It could be like fairy dust or it could be like a warm,
Slow moving liquid.
It's up to you.
This jug has your best interests at heart.
Imagine this jug intuitively pouring relaxation all over your body in this moment.
Whether you do it systematically from head to toe or intuitively,
Like I said,
Allowing this jug to go to certain parts of your body.
And as this relaxation touches your body,
Your body melts,
Soothes,
Softens.
You are safe in this moment.
You can give yourself permission to be here now.
And relaxation is the first perfect step.
Relax.
Settle as this relaxation touches these parts of your body.
And now on the countdown of five to one,
As you hear the numbers,
Check in with yourself and allow your body to relax,
Coming deeper and deeper into this moment.
Five,
Four,
Three,
Two and one.
We're just going to move on now to a visualisation.
Again,
This is just an experiment.
See how you go.
Be curious.
Visualise in your mind a real or an imagined experience that is a safe place.
A particular place that is particularly safe.
It nurtures you.
This kind of could have been a real experience,
A memory.
Or you can imagine it in this moment.
In this space,
You are always at peace.
Maybe it's out in nature somewhere.
Maybe it's enclosed somewhere nice and comfortable.
Visualise using the five senses.
What can you see?
Touch.
And as you do this,
What are the finer details as you visualise yourself looking from left to right in this safe space?
Noticing in this moment how you are feeling.
Any energies in motion in this very moment.
Here I am.
In this safe space.
Here I am.
Noticing.
And this is optional with regards to where you're at right now with this safe space.
Do you choose to have another energy with you?
Another energy to be here with you.
This could be a living being.
An animal.
An energy that has your best interests at heart.
Maybe it's somebody that is no longer with you at the moment on the physical plane.
Or do you prefer to be here in the comfort of your own energy?
Whatever feels right,
You get to choose.
This is your safe space.
Is there any message for you in this safe space?
If there is,
It can only be a message of kindness and love.
Tapping into the wisdom of consciousness.
Tapping into something bigger than yourself,
If you choose.
Before we move on from this safe space.
Know that you can return at your own will when you wish.
Having used our minds for that visualization.
Allow your awareness to drop into your body.
Drop into your body.
Drop,
Drop,
Drop.
Five,
Four,
Three,
Two,
And one.
Relax.
Nice and settled.
Here you are in this moment.
The awareness of all of your experiences in body,
Mind,
And world.
Noticing in this moment everything.
As your awareness absorbs all of the experiences.
Like a sponge to water.
I am safe right here and now.
I am aware.
Noticing how you make contact with where you're resting.
How you're holding your body.
Allowing your awareness to be fully aware of your body being alive.
The energy in your body,
However you perceive that.
Warmth,
Tingling sensations,
Just how you are holding your body in this moment.
The more in your body you are,
The less in your head you are.
The more in your body you are,
The more able we are to drop further into a space of stillness.
And observation.
Noticing the different sensations in how you are holding your body.
With regards to how your clothing is touching your skin.
This whole landscape of different experiences.
So many.
And the more you tune into these,
The more embodied you become.
Remembering that everything in this practice is just an experiment.
Just an experiment.
There's also this movement from the outside of your body.
The movement of your diaphragm.
In-breath,
Out-breath.
Connecting to this specific part of your body in this moment.
Seeing what this is like,
Allowing this to be your new anchor if you choose it.
The movement of your breath.
And if you have a busy mind,
Or if you just simply prefer,
You can use the words here.
And now.
Here on the in-breath.
And now on the out-breath.
Allowing yourself to get into this rhythm.
And if you prefer to notice your breath from the inside,
Just following that movement of your breathing.
Your in-breath all the way down.
Your out-breath all the way back up.
Very gently.
See how gentle you can be.
Noticing just how gently your breathing is being in this moment.
And now.
Every time there's the in-breath.
You can change the word.
From here.
To down.
So as the in-breath goes down,
Your awareness goes down.
And then the in-breath happens again.
Down.
All the way down.
And now on the count of five to one.
Allow your awareness to go right the way down.
Past the bottom of your breath.
Into that place.
Deep within.
Where there is stillness or space.
Wherever you notice that.
Five.
Four.
Three.
Two.
And one.
Down.
All the way down.
Down.
Below any energies in motion.
Below any energies in motion.
Where there is just stillness and space.
Stillness around you.
Space around you.
Stillness around your point of connection.
Your anchor.
That you're focusing upon right now.
And space around this.
Stillness within you.
Space within you.
Stillness is where we find our spirituality.
Beyond the level of thought.
Now,
Race.
Is Uk update Seeing or hearing the words,
Thank you,
Appearing in your mind.
And reaching for those words regardless of the other thoughts that your mind may give you.
This meditation has come to an end.
This meditation has come to an end.
This meditation has come to an end.
