The Radiant Human Meditation

A simple breath practice to strengthen our energy, and grounding in the experience of gratitude.

Transcript

Okay, We begin our meditation practice. Finding a comfortable position, Lying down, Seated, Whatever works for you. This meditation practice will take about 10 minutes, Maybe a little longer. So feel free to move as needed during the practice. This isn't the kind of meditation where you have to have your body in a certain position or stay still. And we begin by just focusing in on your breath. Allowing the breath to show up wherever it is and however it is for you right now. And notice as you're breathing where there's a natural movement in the body. And we begin without judgment or an idea that there's a right way to breathe. We allow the breath to be as it is. And we observe what is so that every inhale and every exhale we observe fresh with no expectation. And we begin to awaken our witnessing mind. And now the witness is a passive observer. And just observing what happens at a subconscious level all the time without thinking about it. And we take a moment to honor our breath as a source of vitality. For as we inhale and exhale we're not only oxygenating the body but the natural movement of the diaphragm and the lungs nourishes the organs, Stimulates the movement of lymph, Supports the cardiovascular system, Stimulates the brain. And as you're observing your breath and awakening the witness, The witnessing mind is a passive observer. It has no judgment, It has no agenda, It has no expectations. And as we move deeper into the practice and we're working with intention and directing our breath, It's the witness that's directing. So they begin to interplay as we deepen into our practice. But the relationship remains of the witness as an observer without judgment, Without expectations. Even as the breath starts to awaken into more dimensions of activity, We're moving into the space with this practice of exploring inner wisdom and giving ourselves time to be in the unknown, To not know, To unlearn and to unwind. So it's a sacred practice. And we're exploring as part of ourselves that no one else can explore for us. It's only us that can do that. So honor the part of you that was guided to come in and cultivate this kind of a practice for yourself. Beautiful. And we have two of the three pieces of our practice. The third piece is gratitude and working with a positive emotion associated with gratitude. So I say that because gratitude is different for all of us. But we're working with the feeling of appreciation. So that could be for yourself, Something that happened to you. It could be a simple sensation that you feel watching the sunset or the sunrise or visiting a garden in the middle of spring with flowers in bloom or a connection with an animal. It could be anything. But a deep sense of appreciation. And as you connect into that, It matters not what the specific thing is, But the feeling that arises from connecting with that. And as you start to feel and experience gratitude and appreciation, And invite that feeling to expand into your body from wherever it arises in your sensations, Inviting it more fully to suffuse within your body. So that as we move through the practice, We're suffusing the body with this positive radiant energy. And then with the witness, We'll call that the conscious mind, The observing mind. And observe the sensations just below the soles of the feet, Just beyond the skin, Being aware of the space just beyond your feet. And then with the observing mind, We'll invite the breath to move into that space that we're observing, Hovering just outside the body. And as you inhale, Then direct the breath to penetrate from the soles of the feet and sweep from the soles of the feet through the legs, The torso, The fingertips, The arms, All the way up into the head and out through the top of the head. And as you exhale, Directing the breath to penetrate and sweep from the top of the head, Down through the body, Through the arms, Fingertips, Torso, Legs, And out through the soles of the feet. And inhaling again, Inviting the breath to penetrate and sweeping up through the body. And then exhale, Sweeping down through the body so that your breath is sweeping the body as if it were a virtual comb, Penetrating the physical body and disentangling, Opening, Creating space. And we are working with this with a certain amount of passivity. So we're not trying to force the breath to penetrate, But we're inviting the breath to penetrate. And then as we invite the breath to penetrate, We observe the outcome. Where does it go? And what are the sensations that arise from inviting the breath to sweep? What are the sensations that arise as the breath sweeps up on the inhale and down on the exhale? And again, It's with a curious mind we observe. There's no judgment, No right or wrong. As long as you're working with the intention of sweeping the breath, Synchronizing the breath as you inhale, The top of the inhale, The breath arrives at the top of the head. And as you exhale and you finish the exhale, The breath arrives at the soles of the feet. Breathing the breath with a sweeping motion and then observing the sensations that arise. Beautiful. And as you exhale and observe the breath exiting the soles of the feet, Bring your attention and awareness to the area to the left of your body. As if you were in a tank of water, You know, Feel the molecules of water on the left side of your body all at the same time. And as you inhale, You're going to sweep the breath to penetrate the physical body from every surface on the left side through the body, Horizontally across and out through the right side. And then as you exhale, Penetrating from the right side, Sweeping horizontally across and to the left. And inhale, Sweeping from the left across and to the right. And then exhale, Sweeping from the right, Horizontally across and to the left. And as you direct the breath in this horizontal sweeping pattern, Observe the sensation at the level of the breath as it sweeps. And then releasing that direction, Come to the right side and observing the breath just outside the surface of the right side of your body. And as you inhale, Direct the breath to penetrate the right side of the body, Sweeping horizontally across and to the left. And then exhale, Penetrating from the left side, Sweeping horizontally across and to the right. Inhale sweeping from right to left. And exhale sweeping from left to right. Noticing that the sensations may arise completely spontaneously with every breath cycle and that breathing from the right side to the left may feel very, Very different from coming from the other direction. So however it shows up for you is exactly perfect and just every breath cycle directing and observing and directing and observing. And then releasing the intention of the horizontal sweeping breath, Bring your awareness to the area above the top of your head, Hovering the breath just above the top of your head. And as you inhale, Direct the breath to penetrate from the top of your head and sweeping vertically from the top of the head through the chest, The arms out the fingertips, Down the legs and out through the soles of the feet. And then exhale, Penetrating from the soles of the feet and sweeping up through the legs, The torso, Fingertips, Arms and out through the top of the head. Breathing sweeping down and exhale sweeping up. And again as you direct the breath with every inhalation and every exhalation, You observe the sensations at the level of the breath as it penetrates the physical body, Awakening consciousness at every cell, At every molecule, At every atom, Even at a quantum level. Observing without judgment or trying to force anything or direct anything, We set an intention like shooting a bow and arrow. So we aim and then when we release we just observe the result. Beautiful. And then bringing your awareness to the soles of your feet. And inhale sweeping the breath from the feet out through the crown of the head. And exhale from the crown of the head down and out through the soles of the feet. And we'll invigorate the breath in this direction. So as you inhale you're going to draw the breath and pull it up in one fell swoop and then exhale send it down. Beautiful. And then release the exaggerated dynamic quality of the inhale and exhale. And then we're going to work with the breath with a slower thicker quality. So as you inhale you're going to draw the breath in, Seeping in and slowly filling up every cell, Every pore all the way from the feet to the top of the head. And then exhale the breath slowly pours out. Inhaling and drawing up. And exhale drawing down. Beautiful. And as you exhale allow the breath to pour out of the feet. Release the conscious intention of the vertical breath. Allow the body to unwind. Allow the mind to come to a place of stillness. And then bring your awareness to the heart. And at first the physical heart itself. Feel the density of that part of your body, The front, The back, Side to side, Above and below. And then imagining the heart itself for like a sponge. So that as you inhale you direct the breath to flow into the heart, Pouring into the heart and expanding the heart in all directions. Filling up like a sponge. And then as you exhale and wring out the heart and send the breath out in every direction. Inhale the breath pours in, Filling up the heart front to back, Side to side, Above and below. This positive radiant energy that we've cultivated. And then exhale squeezing that out, Pouring out in every direction. And then we work with the breath in a more dynamic quality. So as you inhale inviting the breath to pour in in one fell swoop. And then exhale send it out. In and exhaling out. Beautiful. And then releasing the dynamic quality of the breath, Working with a thicker quality of the breath as you inhale allow the breath to slowly pour in and slowly fill up and expand the heart. Expanding the electromagnetic field of the heart. Expanding the heart center. And as you exhale sending the breath out, Slowly pouring out and suffusing the body with positive radiant energy. Inhaling and pouring in. And exhale pouring out. And then we release the conscious intention of the slow thick quality of the breath. And then we slowly release the conscious intention of the heart breath. Slowly releasing our practice. Allowing the breath to return to normal and allowing the body to unwind at every level. So take your time as you close your practice here. We've stirred up a lot of energetic momentum and a lot is unwinding. And just allow that process to happen. And then when you're ready, Slowly in your own time, You allow your conscious awareness to return to the surface. And you seal your meditation practice by thanking yourself and honoring yourself for taking the time to go within. Explore the unknown. Cultivate your witness. And may receive all the benefits and all the rewards that come along from this heart centered practice. Thank you.

Reviews

20 min dealt like 5 , love the guidelines it help to connect . The mic noises are there but it can be ignored.

I feel this is fantastic for balancing. Very grounding, very beautiful. Thank you!

This meditation contains a unique method of sweeping the breath and awareness through the body in differed directions. I enjoyed it so much. It felt like a cleansing practice.

Great breathing exercises, easy voice to follow along to

I don't usually listen to guided meditations . A friend recommended this. It's excellent!