Welcome.
We offer these meditations freely and your donations make a real difference.
So thank you.
So let's get ourselves into a comfortable position.
However that might look for you in a chair or on the floor,
Lying down.
The only thing,
The only sort of important detail is that your spine is straight,
As straight as is comfortable.
We're going to practice a short meditation to help us travel inwards and tune in and sensitize to our interior world.
So perhaps you might want to start with your eyes open and let your gaze soften.
Maybe looking at the sides peripheral vision rather than straight ahead.
Maybe casting your gaze downwards.
It might be that closing the eyelids is just your happy place,
In which case do that.
Noticing how it feels to take your in-breath and your out-breath.
And you might be instantly aware of things going on,
Feelings and sensations.
There might be parts of your body talking quite loudly.
And if that is the case then just allow that.
For this next half an hour we're not pushing anything away.
We're not numbing out or distracting.
We're just allowing whatever is to be.
Aware of this tidal current of in-breath followed by out-breath followed by in-breath and so on.
Gently pressing the tongue up into the roof of your mouth.
Allow your jaw to soften.
You might even sense the whole bone structure of your skull and face.
Just soften it a little.
Like a letting go.
Your teeth are slightly apart,
Lips either just resting against one another or perhaps they're slightly apart too.
Breathing in and out through the nose.
Aware of the sensation of your skull.
Allowing your skull to relax.
Maybe introducing some gentle movements circling the head.
Listening and feeling what that creates in the neck and the shoulders.
What can you feel?
Can you sense?
And then switching directions.
Coming back to centre and then maybe circling the shoulders,
The elbows and the arms.
Listening.
Resting hands on knees.
Slow circles of the heart.
Tracing a circle around the circumference of the hips.
And then switching directions.
And then coming back to stillness.
Laying right palm on top of left palm in your lap.
And then coming back to the tidal current of your breath.
Bring your awareness to the parts of your body that are connecting to the floor or the chair or the surface that you're sitting on.
A little scan,
A little tracing of your awareness.
In particular,
Awareness to the pelvis.
Drawing your in-breath all the way down into the pelvic bowl.
And letting the out-breath rise from the pelvis up through the spine and out through the nostrils.
So the breath becomes a flushing movement,
Quite strong.
Balance time.
With awareness in the pelvis perhaps we can feel the relationship between the pelvis and the earth beneath us.
Perhaps there's a sense of the magnetic draw towards the earth within your pelvic bowl.
The soil beneath the building and the rock beneath the soil.
And layer upon layer of rock moving down towards heat and fire the centre of our planet.
Within that relationship between the pelvis and the earth can you explore the terrain of the pelvic bowl?
Is there any expectation as to what you might find?
No tripping up on this is good,
This is bad.
And coming up into the very centre of your navel.
Perhaps that's different in all of us,
I don't know but see for yourself where your awareness is able to go,
If it is able to go to the centre of your navel.
And we hear stories of people who feel a temperature difference or a colour or a strong sensation.
We hear many many stories of people who feel nothing.
Trusting that there's no good or bad it's just what it is.
We're investigating for ourselves today.
And then drawing awareness up to the sternum,
The solar plexus.
And then we're listening.
Perhaps it feels different here to how it felt within the navel or the pelvis.
How does your breath respond?
You're not maker yet painting?
And awareness up into the heart space.
Often easier to draw your breath and your awareness to your heart space.
Perhaps you can feel that it's so much more than the organ of the heart.
Maybe a colour or a texture,
A word or a feeling,
Even if that feeling is nothing.
Maybe a feeling or a feeling that is so much more than the organ of the heart.
We don't need to force anything,
We can just allow.
Stay curious.
What is,
Is.
Awareness coming up into the throat.
Feeling the breath as it moves through the throat.
You can feel the breath as it moves through the throat.
You can feel the breath as it moves through the throat.
Bringing awareness up into the space right at the centre of the skull.
Just behind the eyebrows,
The centre of the eyebrows,
The third eye.
Bringing the breath here.
Allowing.
The need to shape or change.
The need to shape or change.
The need to shape or change.
The need to shape or change.
The need to shape or change.
Bringing awareness up to the crown of your head.
Noticing the experience of awareness at the crown of your head.
The need to shape or change.
The need to shape or change.
The need to shape or change.
The need to shape or change.
The need to shape or change.
The need to shape or change.
Exhaling through the nose.
Bringing your awareness to the back of your head.
That ridge where the skull meets the spine.
Allowing for some openness.
Maybe a flash of light.
In relationship with earth.
With sky.
And with the incredible interior landscape.
Of our own bodies.
Bring your hands to your heart.
Drop your chin to your chest.
Offering the fruits of our practice to all beings so that everyone may remember their relationship with earth,
Sky and the inner realms.
Namaste.
