Welcome.
My name is Tessa van Keken of the Ki Wisdom Center.
I'm an inner leadership mentor,
Healer and coach.
And today I invite you to join me in a practice that comes from ancient Japanese traditions called Chashin Kokkyoho,
Or focusing the mind with the breath.
This practice helps you to become really grounded and centered in your own core,
In your own being.
And then from that space to connect and expand with your surroundings,
With the universe.
I invite you to take a moment to find a comfortable position.
Preferably seated with your back straight,
Your feet flat on the floor.
So you can breathe easily into your belly or into your Hara,
Which is Japanese for your physical abdomen,
But also for your true inner core.
Gently close your eyes and take a moment to bring your awareness to your feet.
Feel your feet flat on the floor.
Feel the contact with the ground.
And then bring your awareness to the surface you're sitting on.
And see if you can allow yourself to really be helped by the surface to rest.
And now bring your awareness to your breathing.
On the in-breath,
Feel the chest rising,
The belly expanding.
On the out-breath,
Feel the belly contracting,
The chest falling.
On the in-breath,
Feel the air flowing in through your nose,
Through your throat,
Your torso,
Down into your belly,
Into your Hara,
Into your center.
And allow your mind,
Your awareness to follow the breath.
Allow yourself to drop into your body,
To be here now.
If any thoughts arise or there's any distractions,
Acknowledge them.
There's no need to push them away,
To push them down.
Simply notice them being there and then gently bring your awareness back to the breathing.
Breathing into your belly,
Into your center.
Allowing the mind,
The awareness to follow the breath.
Each time,
If the mind wanders,
Without judgment,
Gently bring your awareness back to the breathing.
And now become aware that you're breathing in energy.
You may experience the energy as bright light or warmth or simply life breath.
Whatever way the energy manifests for you,
This eats breath only in breath.
Feel the energy flowing into the nose,
Down into your belly,
Into your Hara.
And then feel it expanding throughout your whole body.
And then gently breathing out.
Breathing in,
Feel the energy flowing down into your Hara,
Into your center,
Expanding throughout your whole body.
And on the out breath,
Allow the energy to expand beyond your physical body into your surroundings.
Each breath,
Breathing in the energy,
Into your Hara,
Into your center,
Expanding throughout your body.
And breathing out,
Allow the energy to expand in all directions like a big balloon.
And with each breath,
In your own time,
In your own pace,
Allow the energy to expand further and further out into your surroundings,
Out into the universe.
If you lose the connection with the flow of energy,
Gently bring your awareness back to the breath,
Breathing into your center,
Into the Hara.
And then gently again,
Allow the energy to flow with the breath down into your center,
Expanding throughout your whole body.
And breathing out,
Expanding out.
Now gently let go of that flow of the energy,
Of following the flow down into the Hara,
Expanding throughout the body,
Expanding out into the universe.
And gently allow your full awareness to be with the Hara,
With the breath,
And allow yourself to simply experience whatever arises in this space,
Feeling fully grounded and centered,
Yet fully expanded and connected.
And in this space,
Allow yourself to be aware without any judgement or analyzing of whatever arises,
Whatever is present,
Allowing it to be as it is.
Notice what you're sensing physically,
Emotionally,
Mentally,
Energetically or spiritually.
Whatever you notice,
Allow it to be.
Allow yourself to be as you are in this moment in time.
Breathing in into your Hara,
Into your center.
And gently take a deep breath in,
Slowly breathing out.
Gently wiggle your fingers and toes.
And when you feel ready,
Open your eyes.
