This is a meditation to support sinking your chi and to bring in prana awareness.
As you're ready,
Come to a comfortable position seated or laying down where you feel supported and you'll be undisturbed.
You can choose to close your eyes or keep them open,
Finding a soft gaze as you focus your attention inward.
You might notice your breath here.
The gentle expansion and contraction of your torso as you breathe.
How does it feel and sound in your body?
You could consider noticing without changing anything.
Now if it feels right for your body,
Draw in a long,
Deep inhale and release a long,
Full exhale.
You might continue breathing like this with control,
Filling your belly,
Chest and back and then letting it out with a long,
Smooth exhale.
You may draw your attention and consideration to this energy that you're drawing into your body with each breath.
Prana your vital life force,
Carrying nourishing oxygen throughout your body after the inhale and releasing what's no longer needed with the exhale.
Perhaps you could draw prana into a desired area.
Feel that nourishment and release.
If it feels okay in your body,
Spend a few moments here using your breath to open any areas that feel tight or tense or that might have a lot of sensations present.
Take breaks whenever you need,
Returning to a natural inhale and exhale.
See if you can practice cultivating a sense of ease and softness while you're focused and committed.
Don't sink in your reason,
Just Non relax.
You you Now let go of that controlled breath Just allow your body to breathe for you I invite you to follow me through a body scan Noticing the energy,
The prana or chi And perhaps syncing it and moving it with me,
With intention And see if you can notice any symptoms of that And see if you can notice any sensations in your toes If not,
That's okay too,
Just see what's there You might draw your breath all the way down to your toes with the inhale And feel it release up and out from your toes Through your legs,
Your torso,
All the way up to your mouth with your exhale Continue practicing this idea if it feels okay for you So we'll use that same concept as we move through the entire body Beginning with your right side I will guide you with my voice And draw your breath all the way in,
All the way down to the pinky toe of your right foot Then release the exhale up and out of your body Then release the exhale all the way up and out of your body through your mouth Next inhaling all the way down to your fourth toe on the right side Exhaling all the way up and out Inhaling to the third toe Exhaling out Inhaling to your second toe of your right foot And exhaling out You could visualize the energy inhaling all the way down to your big toe Exhaling all the way back up and out Take any breaks that you need,
I'll give lots of time and space Now follow your breath as we move through the rest of your body Inhaling to your right foot Draw the energy in and then release it up and out Inhaling to the right ankle And release Inhale to the lower leg,
Calf,
The shin Exhale to let go of something Inhaling to your right knee Exhaling to release Inhale to the upper leg,
The sides of the upper leg,
The back and front Exhaling to release Inhaling to the right hip Exhale to release Inhale to the right glutes Exhale to release Inhaling to the right side body Exhale to release Inhale to the right armpit And release Keeping that energy in your visualization Remembering to pause at any time to take a break We'll continue with the right arm,
Inhaling to the right shoulder Exhaling to release Inhaling to the right upper arm Exhale to release Inhale to the right elbow And release Lower arm And you follow your own breath with this pattern Right wrist Right palm And then move through each finger and thumb Now we'll move to the left side body So I'll give fewer cues this time,
Just follow your own breath and I'll direct you to move through your left side body Beginning with pinky toe of your left foot Breathing,
Inhaling,
Imagining that energy,
Moving all the way down to the left pinky toe And then exhaling it all the way up and out of your mouth Left fourth toe Left third toe Left second toe And left big toe Left foot,
Top of foot,
Bottom of foot Left ankle Left lower leg Left knee Left upper leg Left hip Left glute And left side body Left armpit Invitation to take a break To remain in stillness Moving on to the left arm,
Starting with your left shoulder Left upper arm Left elbow Left lower arm Left wrist Left palm And moving through each finger of your left hand and your thumb Continue focusing on directing your breath,
Bringing in a quality of ease if possible Now we'll draw our awareness to the pelvic floor or the lower pelvis,
The tailbone,
Sacrum area Breathing all the way into your low torso here And then up through your digestive tract,
Through your organs,
The muscles of your stomach The insulation of your stomach,
Drawing energy to your front torso,
Heart space and chest And now to your back torso,
Lower back Middle back Upper back and shoulders The back of your neck The tops of your shoulders Breathing fresh prana in and releasing what you no longer need out Move to your throat when you're ready You might even invite an ujjayi breath or ocean breath in here Feeling the throat constrict slightly to make an audible sound as you breathe Breathe into your jaw,
You could release your jaw and move it around Exhaling to soften your tongue Draw prana into your face,
Nose,
Lips,
Eyes,
Cheeks Temples Forehead Fears Now let the breath draw into your skull,
Breathing through your skull into your brain Feeling the prana in your nasal cavity Your lymph nodes and ear canals Moving the prana outward to your outer skull The lower part of your head,
Just above your neck The middle behind your ears The right side of your skull,
All the way forward onto your forehead Moving prana to the left side of your skull All the way into your forehead Feel the prana draw into the top of your skull,
Also known as the crown of your head Feel the energy there as you breathe Feel the prana filling your entire body Fingers and toes Legs and arms Torso and head Full of energy flowing You can be here as long as you feel comfortable connecting to your prana,
Your vital life force energy
