This meditation focuses on the space of your inner intelligence and inner wisdom.
You connect to this through the pineal gland,
Which is right in the center of the midbrain,
About two inches back from the point between the eyebrows.
Your pineal gland regulates the light that enters your body and has a magnetic quality for energy and awareness.
They say it's where you connect to your greater clarity and vision.
It also helps build vital life force within you.
Let's get comfortable for your meditation.
Find a comfortable seat,
Lengthen through your spine,
Slightly lift your chest up,
Sternum forward,
Chin parallel to the floor,
And begin to settle into stillness,
A relaxed presence.
You may find that as your body begins to still,
The mind gradually begins to calm.
Feel your sit bones on the chair and connect to a sense of foundation and stability.
That you can allow your body to soften into.
Notice if you hold tension in your body,
Invite this to begin to release.
Drop your shoulders down,
Loosen through your jaw,
The larger muscles of the arms and legs and back begin to be at ease.
Let your belly be soft and your heart open.
Find your connection to your breath and feel its natural rhythm.
Notice its continuous movement.
Begin to slightly deepen your breath and have an awareness of it moving in and out of your nostrils.
Let it deepen and slow down.
Have a sense that the streams of air move in through the nostrils and meet at the apex point between the eyebrows.
Inhale,
The breath ascends to that point in the forehead,
In the center of the eyebrows.
And exhale,
The breath descends to just below the nostrils.
Inhale,
The breath ascends to that point and exhale,
It descends.
As you continue to follow your breath,
Shape it so that it's rhythmic and even.
As you continue to breathe and notice the air as it flows in and flows out,
You might get a sense of the breath's energy,
Like a subtle vibration.
This energy initiates the inhalation and initiates the exhalation.
It has an intelligence all of its own.
You may notice that at the apex point,
You begin to feel a sense of energy or vibration,
Or perhaps it's just a simple awareness.
Allow your focus to rest on this apex point now,
In the center of the forehead,
Just between the eyebrows.
On your next inhalation,
Draw your awareness back to a point in your midbrain,
About two inches back from the center of the forehead.
When you exhale,
Your awareness moves back to the point between the eyebrows.
Inhale,
The breath draws your awareness back to the point in the midbrain.
And exhale,
And it moves to the point between the eyebrows.
Let your awareness continue to move back and forth between those two points.
Your breath and your awareness move together.
As you become more absorbed by your breath and the movement,
You may notice that the breath begins to soften and become even more subtle.
Even like there is a pulsation or sense of energy moving between those two points,
As if there were two magnets drawing your awareness back and forth.
The more absorbed you become by the movement,
The breath softens and becomes quiet,
Yet the subtle movement and pulsation remains,
Independent of your breath.
Feel that magnetic pulse between those two points,
Energy and awareness building in your midbrain.
This energy holds the qualities of clarity,
Your inner wisdom,
And a quiet contentment.
Rest in this space for the last few minutes of the meditation.
Begin to draw your awareness back to your breath,
And draw your palms together at the heart,
And briskly rub them together.
Feel the energy you create between your hands,
And place them over your eyes,
And begin to deepen your breath.
Feel the warmth of your palms,
Awaken your senses,
Feel your body firmly on your chair,
And gradually begin to take some gentle movement.
You might like to roll out through your shoulders,
Even take a big stretch overhead,
And if you haven't already done so,
Gradually beginning to open your eyes.
