This is a fairly comprehensive energy practice where once you get the hang of it you'll be able to do it in as few as four breaths anytime,
Anyplace.
Begin by finding a comfortable position in a space where you can hopefully be completely undisturbed for most or all of your practice.
And finding a position where your body is uncrossed,
Where your breath can move easily through your whole torso and your body can be relaxed.
You may want to be seated in a chair or lying on the ground.
And just begin to notice your breath as it moves in and out with ease,
Not forcing,
Simply allowing.
Start with a little clearing,
Slowly beginning to bring breath into your lower belly,
Then filling to your middle and then into your upper,
Into your chest and your shoulder blades.
And exhale in the reverse order from the top to the middle and down to the lower belly,
Pushing the air out,
Letting it fall away,
Breathing into lower,
Middle,
Upper.
Exhale,
Upper,
Middle,
Lower.
And one more round and as you breathe your way up and down the body,
Letting go of any tension in the body,
In the mind.
Just be with your breath.
And imagine that the next few breaths are to draw all of your unique vital energy back to yourself.
Your own energy.
And you draw it back from wherever it's been left behind,
But you draw it back to your midline from the top of your head,
All the way down your spine to your feet,
Almost like this beautiful glowing light.
Any energy that you've left behind in different places with other people.
And breathe it back to you for your wholeness.
And now,
As we move through various exhalations.
Every time you exhale,
Just release any pain,
Tension,
Stress,
And energy that doesn't belong to you.
Energy that somehow you picked up along the way.
I don't know how,
But sometimes for sensitive to energy it just joins in.
Send it back to wherever it belongs by letting it drop down like heavy rain,
Right out of the bottoms of your feet and into the earth.
And we'll move from the top of the body down,
Doing a slow clearing of each area.
And there's different ways you can do it.
You can imagine it like a sweeping of a soft brush,
A soft flow of water that gently washes and cleans the area,
Or an easy breeze that seems to move energy,
Kind of like fine grains of sand dropping into the wind.
And starting at your head,
Your head,
Your face,
Your eyes,
Your jaw,
Just notice the energy there.
And anything that's uncomfortable,
Tight,
Or doesn't feel like it belongs to you,
Imagine just gently sweeping it away.
Sending the energy back to where it belongs as well as letting it drain down through the soles of your feet down into the earth.
Noticing the energy down into your neck,
Into your shoulders and imagine again just sweeping or letting it wash away any energy that does not belong to you,
Out to the tips of fingers.
Sending the energy in your chest,
Shoulder blades,
Ribs,
All of that,
Imagine just gently releasing any energy that's not yours and letting it fall away.
Moving down into digestive organs,
Sexual organs,
Hips,
Glutes.
Let it fall away any energy that does not belong to you.
Upper legs,
Knees,
Lower legs,
Ankles and feet,
A gentle flow,
A gentle sweep of energy that's not yours,
Letting it fall away.
So from the top of your head all the way down your body clearing.
Returning to that image of breathing all of your wholeness back to your vital energy,
Breathing it back to your center.
And just noticing how this feels,
The quality of your energy,
The vibration of your energy in your body.
Now we'll move into some grounding.
And for the next few breaths,
Imagine reaching down through the soles of your feet,
Deep into the earth,
Soil,
Rock,
And feeling that sense of groundedness.
That connection to the solidity,
The stability of the earth.
And breathe in that energy of grounding,
Of being solid,
Of being steady,
All the way from your feet up and out to your fingers and toes to the crown of your head.
That sense of steady,
Stable,
Present,
And still your own wholeness,
That energy lit up from the crown of your head all the way down your spine,
Your energy.
And notice how it feels with that sense of grounding alongside it.
And now we'll start to create an energy loop and circulate energy through the body,
Through stuck spots,
Loosening things up,
And just creating a nice rhythm.
Imagine that energy is always flowing through your body and that we can follow it as well as direct it.
And we'll pull energy in a loop from your feet all the way up your body to the crown of your head on the inhale.
And on the exhale,
You'll let it move down from the head,
Down your spine to your toes,
And then you'll draw it up again on the next inhale in an easy rhythmic loop.
With a slow inhale,
Imagine gently drawing up from the bottoms of your feet.
The energy pulls up through your legs,
Hips,
Organs,
Spine,
Hands,
Arms,
All the way up to the crown of your head.
And as you exhale,
Slowly move that energy back down,
Down from your head through your spine,
Arms,
Belly,
Hips,
Legs,
And feet.
And inhale slowly,
Just breathing it back up and exhaling it down in a gentle rhythm.
And notice any stuck spots or areas where it feels blocked or slow,
And just imagine those areas softening,
Opening,
And allowing the energy to flow.
So you have this open circuit through your whole body,
A sense of flow,
Of ease.
Enjoy this for a couple more breaths.
And just notice how you feel.
And noticing even more,
This is your natural state,
Your natural energy,
Your vibration.
The more you know what your natural energy feels like,
The more aware you can become.
When something slides in that doesn't belong to you.
Maybe someone else's stress or pain,
You can recognize it,
See that it's not yours,
And release it.
Finally,
We'll move into a practice of protection.
And this is simply to create a protective layer around you to keep your vital energy safe and intact as you move through the next part of your day.
And you can do it at any point in the day.
Eventually,
Again,
You'll be able to do it with just four simple breaths.
You can imagine in your mind any material for your protective layer,
Whether it's a flexible,
Clear material or titanium.
You can choose different materials based on the day and your needs for the day.
You can have something that's permeable or completely solid.
And with a gentle breath,
Imagine this protective layer immediately is in place.
And perhaps it blocks any energy that doesn't belong to you or all energy that doesn't belong to you.
Or you may choose to have it act more like a filter and have it allow only peaceful or energy giving elements through.
You get to decide each time.
So imagine this layer in place and inside you can see and feel your own energy humming and buzzing.
That sense of safety and stability.
And imagine any unwanted or outside energy simply bounces off or rolls off,
Kind of like water rolling down glass.
And inside you maintain a sense of wholeness.
You can still breathe with ease.
It's comfortable.
And again,
Your whole and complete in your own true energy.
And take a moment to notice how that feels.
The qualities of your energy.
And again,
Over time,
You'll be able to do this in as few as four breaths.
The first breath is imagining the clearing of energy from head to toe.
As you pull your innate energy back to your center.
The second breath is grounding deep into the earth and drawing up that stable energy inside.
The third breath is creating that energy loop circulating breath up and energy up and exhaling it down.
And the fourth breath is imagining putting up that simple layer of protection and whatever filter you choose.
And again,
You can do this any time of day.
As often as you need or like.
After a couple more easy breaths,
Feel free to transition into another part of your meditation.
Or slowly shift back into awareness of your physical body.
Your surroundings,
Sounds,
Any other sensory input from where you are.
And slowly transitioning and shifting intentionally into the next part of your day,
Feeling clear,
Feeling whole,
Grounded,
Gently energized and protected.
Thank you and have an amazing day.
