Hey,
I'm Cyrus.
Welcome to this meditation for quickly connecting to everything when you feel disconnected.
Sit upright in a chair with good back support,
Face a direction that's not too visually distracting,
And pick a spot straight down the center of your line of vision to rest your eyes on comfortably.
Allow your eyes to magnetize to that spot and make any final adjustments to your physical position,
And settle in to physical stillness with a committed attitude towards the consistency of that stillness to create the most connection over this short time.
Take a deep,
Powerful breath in through your nose.
Don't even think.
Just breathe deeply into the entire body.
And thunderously release it out through the mouth.
Take one more deep,
Slow breath and fill up the entire body all the way down to your toes with that oxygenation.
And gently release it this time.
Allow the stress to dissipate along with the exhalation as you slowly let go.
And now with your body still and your eyes on your spot committed to your stillness,
Start to notice any sensations in the body that are grabbing your attention first.
If there's a feeling of disconnection or emptiness,
Just notice what sensations in the body that manifests as.
Where do you feel it?
Start to ignore your thoughts about it and tune into the feeling in the body.
This feeling isn't permanent.
Don't resist it.
Just allow it to be as it is so it can start to dissipate on its own.
And now allow it and watch it at the exact place in your body that you notice it.
Stay with it.
Surrender to any feelings and sensations that you notice.
Allow them to flow and just stand back as you watch.
Notice how it's just a feeling and this disconnection doesn't define you.
It's just a temporary state.
Simply watch for a few more moments of keen attention.
Notice any sensations lifting,
Moving,
Evaporating.
Allow them to become lighter and lift like a cloud that's disappearing in the rays of sunshine.
The sunshine of your loving awareness as you welcome in any whispers of lightness,
Relaxation,
Openness that you're starting to feel in this attentional sunshine.
And bring your attention to your chest.
Feel your heart.
Maybe you notice the heartbeat.
Drop down like you're spelunking into a cave towards your stomach.
Feel the cavernous openness of your stomach and belly as it expands and contracts with the breath.
Drop down with your spotlight of attention to the pelvic floor.
Fanning out to feel your hips,
Your thighs,
Your knees.
Staying present in the moment with one thing at a time going down to your lower legs,
Ankles,
Feet.
Passing the ball of energy bombastically up to your hands,
Feeling the tingling and vibration in your hands right now.
Allowing the spotlights to defy gravity and move up into your forearms,
Elbows,
Upper arms,
Shoulders,
Neck,
Upper back,
Middle back,
Lower back.
Moving up to your jaw,
Lips,
Tongue,
Nose,
Ears,
Temples,
Eyebrows,
Forehead.
Top of the head.
Back of the head.
Let the attention rain down through the whole body like a calm storm of electrical energy filling up every cell with this vibrating attention directly dispersing everything evenly across the whole terrain of the body head to toe.
Flow with the breath as you breathe in through every pore and cell of the body.
Everything becoming more alive and connected as you breathe with every part of your body engaged in that flow of breath.
Start to hear all the sounds around you in the room as you feel your body.
Reach out with your spotty sense into the distance and hear the distant sounds as far away as you can hear.
Now hear all the sounds at the same time surfing on this wave of sound with your body.
Feel the air and temperature on your skin.
The details of the fabric of the clothing on your skin.
Your body grounded to the earth like an unmovable anvil.
Feeling that gravitational pull of grounding energy.
Now release all tension and allow yourself to lift and float like the most delicate feather.
Feeling this impeccable floating sensation as you feel yourself getting as light as the air around you with each breath as it comes and goes.
Without moving your eyes start to see the entire field of vision in front of you all the way out to the edges,
Taking in the entire visual scope with a calm,
Instinctive attention without moving your eyes.
Start to feel your body and the field of vision at the same time like a mirror to each other.
Stay calm and relaxed and intensify your attention at the same time so you see and feel the details switching on even more in your field of vision,
Becoming super vivid.
And now start to sense and feel the entire room around you,
The four walls,
The objects,
The empty space within the room.
Feel your body and the room at the same time without thinking,
Just as if you're holding a bubble of awareness that takes up the entire room at once.
Start to notice and drop thoughts and distractions the instant they arise and stay connected to the body and room as one moment to moment,
As though you are the room,
With total attention and connection.
And now start to notice and feel the entire room.
Challenge yourself as best you can to stay tapped into body and room for a few moments without letting yourself get pulled away by thoughts or distractions for more than a second at a time.
Body,
Room,
Calm and connected,
As though you'd feel and sense the smallest detail in the room changing in real time.
And now expand your bubble of attention even further past the walls of the room,
Out into space in every direction with no limits.
Don't think about how to do it,
Just feel your way out with your attention into space,
Further and further,
Until you feel connected to your body and all space around you,
Moment to moment.
Notice how thoughts and distractions might be arising in this massive space you've opened up,
But you can drop them as lightning quickly as they arise,
Dropping thoughts and distractions,
Staying connected to body and space as one,
With a tuned in,
Connected,
Attention.
Now challenge yourself to be so calm and quick with your attention that you stay present with body and space as one for a few moments without getting distracted for more than a split second,
Enjoying that challenge of riding this wave.
Now with your vibration and frequency getting higher,
Take a moment to relax and relax.
Now with your vibration and frequency getting higher,
Take a moment to call on a feeling of unconditional love.
And start to take a deep breath in,
Breathing in that unconditional love,
And on the exhale allowing it to expand through your entire body and fill every cell of your body with that unconditional love.
Not thinking,
Just embracing yourself with this flow of breath,
Breathing it in,
Sending it through every cell on the exhale.
And now breathing in that same unconditional love and on the exhale sending it out into the world to every single living being in the world.
Not thinking,
Just feeling yourself sending it out with every powerful exhale.
And now breathing that same unconditional love and on the exhale send it out to the natural world,
Feel that love flowing into the earth,
Into nature,
Out into space,
Into the stars.
Feel yourself connecting your energy to the natural world with every inhale and exhale.
And again not thinking,
Just feeling and flowing with it with every powerful breath.
Now relax the breath,
Allow it to come to you naturally.
Allow your entire body to relax further.
Bringing your attention inward to the room,
Grounding yourself in the room.
Bringing the attention further in towards your body,
Noticing the energy suffused through your entire body and perhaps emanating and surrounding your body,
Sensing and feeling that energy.
Noticing the connection that you've cultivated to yourself,
Others,
And the world in this short practice.
Taking a moment to appreciate yourself for that.
And now allowing your eyes to close for a brief visualization.
With the eyes closed,
Noticing the energy within and around you,
Connected as one.
Take a moment to visualize,
See and feel yourself in this connected energy,
Outside your head and connected to the world around you as you move through the rest of your day.
See and feel that as if it's already real.
See yourself engaging with one moment at a time,
Connected to and enjoying the details of what's right in front of you.
Seeing and feeling that one thing at a time flow.
And with that connected energy and present rhythm totally aligned,
Allow your eyes to open gradually and return into a physical flow at your own pace.
If this benefited you,
Feel free to practice regularly,
Share the track with anyone it might help,
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And I hope you have an amazing,
Connected day.
