Hey there,
Good afternoon,
Good morning,
Good evening.
Thanks for coming to meditate.
Thanks for taking the time to explore the mind and connect with the body.
It's a really powerful practice meditation.
It's a fantastic foundation to really expand our consciousness and to be in the present moment.
This allows us to be in our center,
To walk our path with radiance and light.
So today's meditation will be a body-focused meditation to develop a stronger connection with the body,
A deeper awareness of what goes on in our body.
It's actually crazy to think the processes that are always happening in the body without our awareness and whether that's just the simple heart beating or the breath sometimes we're unaware of.
But today we'll explore a slightly more subtle experience.
So this will be a really interesting meditation that I actually quite love where we'll get a glass of water.
See if you can get a larger glass.
It doesn't have to be water,
But any liquid that might taste good for you.
And throughout this meditation,
We'll gradually take sips of water and see if we can trace with our mind where we can feel the sensation of the water go to.
Maybe we can trace it all the way down to our stomach.
Maybe we lose it after the throat when it reaches the chest.
And the idea is to start to develop a sensitivity so we can feel things moving through our body so we can expand our awareness in the body.
So let's roll the shoulders back,
Sit up tall.
And let's hold our glass of water in our hands.
It can kind of be in our lap.
And we'll just start to sit and observe the body.
And even before the water,
Let's see if we can tune into anything that's going on within the confines of this temple,
This home.
We can start with a breath,
See if we can feel the breath expanding and contracting the belly.
And without controlling it,
See if we can notice where the air is being directed.
Perhaps for some of us,
Our breath is moving into the chest and the front ribs.
Perhaps for some of us,
The stomach or belly is filling up.
Perhaps even the back ribs.
Start to notice how the breath affects the physical body.
See if we can tune into the heartbeat.
Can you feel where your heart is beating?
Do you feel it in your fingers or in your arms?
We have many pulses throughout the body.
Perhaps we can feel a slight vibration of the pulse as we really slow down.
Let's take a deep inhale and we can exhale with sound.
We'll do one more deep inhale with a big sigh.
And let's bring a cup of water up to a very small first sip.
We can keep the water in our mouth just for a moment.
As we decide to swallow,
See if we can notice the water going down.
We take just a moment to observe,
To note.
I lost it in the throat.
I lost it in the chest and the belly.
Only after about five or ten deep breaths,
We take our next sip of water to allow the body to digest this sip of water,
To start to absorb this sip of water,
To kind of release and give a pause and observation between each drink.
So take another sip slowly and notice that each part of this practice is still in the meditation as we raise the glass,
As we put down the glass.
Just noticing where is my sensitivity.
No need to get attached to get excited or frustrated whether we can feel or not.
On your own time,
You can take your next sip and we'll continue on like this for the next ten sips.
With each sip,
You can notice slight differences maybe in the taste of the water and see if we can bring this process into slow motion.
See if we can invite curiosity as if you've never tasted water before in your life,
As if you've never ingested a liquid.
Continue taking sips on your own time.
Maybe swishing the water around in your mouth and seeing that,
How that affects the saliva glands.
Noticing if your breath has changed,
If your breath has become more shallow or deeper.
Trying to notice our relationship with water as a human body.
Much of our body is made out of water,
Such an important ally for us,
For life.
Be a scientist.
See what you can discover here.
I find that the purest wisdom is available in every moment,
That the deepest truths are right in front of us.
We don't need to go to the Himalayas necessarily to go become yogis and meditate for hours and hours.
That's good too.
But just sitting in our homes,
Observing the body,
There's such great wisdom available.
Wherever you are in your water journey,
Let's take one last sip.
Maybe a little bit of a bigger sip.
Let the water come down the body,
Flushing out our system.
We can place the glass of water to the side and maybe place our hands on our belly right below the navel.
In Chinese medicine,
This is our center of power,
Our Dan Tien.
It's where the womb is.
It starts to feel this life energy right underneath the hands,
Like a ball of light glowing in our center of power.
That light expands throughout the entire body,
Illuminating the entire body like a light bulb,
Pure white energy.
As it expands through the body,
It starts to step outside the body and create a little ball of light around you,
A protective ball of light that protects your aura,
That protects your radiance.
Allow this to be your center today,
Your center within and your center around you,
Always protecting you.
Thank you for taking the time today to connect in with your body and for trusting me.
May you always be in your center.
A wonderful wise man,
Uba Kin,
Once said that it takes a balanced mind to balance the mind of an unbalanced mind.
May we all keep our balanced minds.
In these years,
In honors,
This beautiful light surrounding you.
Namaste.
