For today's practice I would like to use a Taoist meditation called the central channel meditation.
In this we will first ground our awareness in the lower dantien,
The energetic center in the middle of the lower abdomen,
And we'll focus our awareness there for several minutes.
Then we will begin to move the awareness up through the central channel that runs from the perineum all the way up to the crown of the head.
But we'll start slowly moving it up and then returning to the source of the lower dantien,
Then moving up further and coming back down,
And eventually bringing it all the way up to the center of the brain,
The upper dantien,
And from there we can open to connect with the source of all that is.
Because the body is a microcosm of the macrocosm of the all,
And so within the energetic anatomy the lower dantien is the source within us.
It is associated with the uterus in women,
Which is the source of life,
And in the energetic anatomy of Chinese medicine it is the lower dantien that everything arises from.
So that source within the physicality of the body is a reflection of the greater source of the all.
After we move that awareness up to connect with the macro source,
We will then spend a few minutes bringing it all the way back down and focusing in the lower dantien.
And if any of you practice this on your own,
After I lead it,
It is important to know that it is necessary to spend several minutes grounding your awareness back in the source within your body.
Otherwise we can be left too open and it's harder to interact with the world around us.
If you can,
It's recommended to be seated with your spine upright for this practice.
If that is not accessible for you,
That is fine.
You can lay down or find another posture.
So if you will,
Please find a comfortable and stable posture for meditation.
You can close your eyes,
Feel your stable base,
Allow your spine to rise with its natural curves up towards heaven.
Make sure that the head is stable over the shoulders,
Which for some people we might have to move our chin back half an inch or an inch.
Allow the shoulders to relax back and down and begin to bring awareness to the breath.
Begin abdominal breathing with each inhalation,
Allowing the abdomen to gently expand with each exhalation,
Allowing the abdomen to gently contract.
As you continue abdominal breathing,
Gently guide your awareness to ground in the space of the lower dantian.
Become aware of any sensations you might experience in the lower dantian.
Could be a fullness or an emptiness,
Tension,
Spaciousness,
Could be a warmth.
And as you focus your awareness in the lower dantian,
Use the exhalation to consciously release any unnecessary tension from the rest of your physical body,
Letting all the awareness travel to the lower dantian.
Now,
Begin to imagine a ball of light in your lower dantian,
Like your own miniature sun.
Once you have clear awareness of this ball of light resting in the lower dantian,
Allow it to gently travel up through the central channel,
Maybe a couple of inches,
And then back down to the lower dantian.
If it is helpful for you,
You can use the breath,
Allowing it to rise to the central channel on each inhalation and descend back to the lower dantian on each exhalation.
With each breath,
Allowing to travel a little further up the central channel before returning to the lower dantian.
Eventually,
Allowing it to reach the level of the heart before descending to the lower dantian and then continuing higher.
When you eventually bring that awareness of the light all the way up through the central channel to the upper dantian,
Allow it to rise and fall between the lower and upper dantian several times.
Check in to make sure that no unnecessary tension has come into the physical body.
And the next time the ball of light reaches the upper dantian,
Allow it to rest in the upper dantian.
Become aware of the stillness within.
And once you have allowed the ball of light to rest in the upper dantian,
Imagine the crown of your head opening,
Allowing you to connect with the Tao.
The stillness and light rest in the source.
Now,
Bring the light and the awareness back to the upper dantian.
Energetically close your crown,
Feel the outline of your physical body,
And allow the ball of light to pour down through the central channel to return to your source within,
The lower dantian.
Allow it to cascade like a waterfall of energy down through the central channel,
Bringing all of the awareness to rest in the lower dantian.
Ground yourself in the lower dantian.
Rest in the stillness.
Become aware of the felt sense of the body as a whole.
Feel the stability beneath you,
Supporting you and holding you up.
Become aware of the air around you,
In which you are immersed,
Like a fish in the ocean of being.
And when you are ready,
Maintain a connection to the source,
To the stillness,
To the light,
As you gently and slowly begin to open your eyes with a soft gaze,
Taking in all that you see,
Realizing how you are immersed in it,
Not separate.
Let your hearts be at peace,
Resting in this awareness of the source,
Of the underlying unity that we are all a part of,
And all expressions of,
The source from which we come,
And to which we will all one day return,
And which,
In the interim,
We are always inherently connected to and a part of.
And throughout your day,
And throughout this coming week,
Try to return to this source within your being,
And observe the play of life with detachment,
With amusement,
With joy,
Of the myriad expressions of life.
Thank you all for joining me today.
