Welcome to your meditation practice at the Third Eye Center.
Begin by creating a comfortable and sustainable meditation posture.
Ideally you'll have your spine upright but you can feel free to use the wall or a chair so that you can maintain this comfortable position for the duration of your practice.
After you have created this position when you feel ready to do so allow your eyes to ease closed.
You can bring your hands either palms face down onto the thighs or maybe stacked up palms facing up within the lap.
Begin just by attuning your awareness towards your body in a really general sense.
Allowing your awareness to take in the feedback from this particular position as it is in this moment now.
You might notice any sensation present upon the skin.
Perhaps there may be some sensation within your tissues or your muscles may still be holding or contracted slightly.
In a gentle way allow an overall sense of ease to roll throughout your being.
As you begin this sometimes gradual process of moving from the realm of becoming and doing towards the realm of being.
As you begin to sink more and more deeply into your meditative posture begin to notice the flow of your breath.
Initially just noticing the breath in a really general sense.
Sensing with every inhale the body being filled up and every exhale an invitation to soften and release a little more deeply.
Not trying to change or modify the flow of the breath.
Simply aware of its natural and spontaneous rhythm.
Allowing the breath to offer as a kind of gateway into this present moment.
Riding the breath to the more subtle layers of your being.
Begin to now direct your awareness to the opening of the nostrils.
Sense the breath as it travels in and out of this space.
You might notice as the breath flows in that may be a little cooler and as the breath flows out of the nose maybe a little warmer.
Simply allow your presence to settle on any sensation within the nose as you continue to observe the flow of the breath here.
This is the practice of prana dharana concentration on prana life force energy at the nose.
Sensing as if there were two distinct streams of breath flowing through both sides of the nose and every exhale two streams of breath leaving the nose.
As you continue to focus your awareness on this space you may begin to sense as the streams of breath move in they meet at the top forming a kind of apex and then splitting apart again flowing out as two separate streams.
As the breath flows in prana moves up towards the eyebrow center and the breath moves out in two parts.
Continue to watch your breath move in and out of this space in this way.
The inhale moving up towards the eyebrow center two streams of breath and join as one and the exhale moving out through both sides of the nose creating this kind of upside down v-shape with the breath.
Allow this process to be easeful knowing that this practice is not bound by our ideas of anatomy simply awareness and presence moving with the breath towards the eyebrow center and flowing back out with every exhale.
From here we'll invite in a mental Nadi Shodhana mental alternate nostril breathing.
With your next inhale sense the breath moving in through the left nostril and with your exhale sense the breath moving out the right inhaling through the right nostril and then exhaling out the left.
Continue on with this mental alternate nostril breathing sensing the breath move through either nostril with your own awareness sensing the breath move up towards the eyebrow center on the inhale exhaling out the opposite side of the nose inhaling through that side of the nose towards the eyebrow center and exhaling out the other side.
Continue on with this process mentally alternating the nostrils as the breath moves through the eyebrow center.
Allow this to be easeful relaxing into the process.
Beginning to sense the space between the eyebrows become more luminous more lit with a kind of presence and perhaps a quality of light as you continue to move the breath through this space alternating the nostrils with your own awareness.
As you become more luminous and more light as you continue to move the breath through you become more and more aware of this presence or light at the eyebrow center notice the breath begin to become more and more subtle moving towards an almost breathless state.
Prana continues to move breath continues to soften.
Be aware now of the mind's absorption into the space at the eyebrow center now letting go of the breath completely simply resting your awareness at that space between the brows being aware of yourself being drawn into this rhythm of peace perhaps sensing a subtle kind of pulsation or a subtle hum within this space at the brow center.
In your own way with your awareness resting here you can begin to invite in the mantra om gently unraveling om om om the mantra om unraveling unfurling from the eyebrow center om om remain committed and remember your mantra remaining at the eyebrow center.
Begin to slowly deepen your breath in your own way simply notice the quality of your energy internally check in with the state of your being reconnect with the feeling of being within your body the density of the body the weight of your body stay in this space of inward connection for as long as you like when you feel ready to move forth into the rest of your day you might like to rub your palms vigorously together maybe placing your warm palms over your eyes taking a few blinks or a few rolls and in your own time opening your eyes continuing on with your day
