I'm going to explore the microcosmic orbit meditation and the movement of energy,
This orbit or we might take a flow of energy really,
It's gonna start in the lower back and flow up the back of your body over the top and it'll come down the front of the body all the way back down to your pelvic floor to the root of your trunk and then back up the back again okay so that's the flow of energy that's the orbit if you like okay so let's just settle our body into a comfortable upright position allowing your eyes to lower now it's quite late in the day so if you find your eyes closing and you feel really sleepy and droopy and just keep your eyes a bit open that really helps and then we tune in to our breath so noticing how it feels to breathe,
Breathing in and out just a relaxed uncontrolled even breath we're going to use the breath to guide our attention or to guide the energy you might say so imagining now a ball of energy at the base of your spine the back and as you breathe in that energy flows up the back of your spine up the back of your body over to the top of your head and as you breathe out blowing down the front of your body belly and back down underneath breathing in it goes up the back of your body over the top and breathing out down the front so sometimes it's very clear when we do this there's this sense of something very distinct running up the back and flowing down the front but sometimes it takes a little bit of attention and focus so we can really track it with our awareness breathing in noticing moving your attention up the back of your body over the top of your head and breathing out moving your attention down your face chest belly and all the way down some people find it helps a bit to just rock the body with each breath so as you breathe in up the back just lean back ever so slightly and as you breathe out down the front rock forwards ever so slightly some people find that very helpful to bring it into focus breathing in something moving up the back of your body over the top breathing out the breath flowing down the front some people feel it like more like a fountain up the back of the other spine like a kind of shooting hose pipe of energy up the back and more like a waterfall gentle flow shower down the front some people find the back is really obvious and the front is totally impossible to feel and other people feel the opposite it's really clear blowing down the front but can't get much up the back that's okay some people find bits are missing of the flow like I can feel it moving and then suddenly disappears and reappears again that's okay too just intending to find the flow from earth into the universe and back again from the below to above and back to below again from the inside to the outside and back to the inside again some people find that the energy flowing up and down wants to go faster than the pace of the breath and that's okay too we could just allow that to happen it's a bit like when you're on a bike and you pedal yet the wheels are going faster than the pedals so you can breathe in and out and let the energy go at the speed it wants to your body becoming this representations microcosm of the universe the flow between the earth and the universe and the earth and the universe I wonder if we can play with this blow of energy a little bit instead of feeling the energy route the back of the body I wonder would be like to allow the energy to rush up the center of the body so from the pelvic floors you breathe in energy moves up through the center through the crown of the head and like a giant fountain the energy extends up through the roof of your house through the atmosphere beyond the atmosphere beyond the solar system into the galaxy and then like rain as you breathe out it just gently falls down on either side of your body circling around before it comes up through your pelvic floor as you breathe in energy warmed up through the center of your body through the crown of your head out into the universe and as you breathe out like rain gently flowing down either side of your body circling around coming back to your pelvic floor breathing in up and out breathing out gently down and back to this to the root breathing it up to the center of your body through the crown of head up and out into the universe breathing out raining down on either side now the flow becomes extends into the whole universe your body is no longer just a representation of what's going on in the universe your body is the universe blowing transforming connecting relating breathing in up through the center of your body out into the vastness of space breathing out letting it just rain down either side and now let's just relax our efforts and let our attention return to Dantian middle of your belly sensing your body sitting here on the earth on the floor quietly breathing here in your room but amongst it all part of it all blowing as it all but yet here in your room sitting and breathing and then we'll bring a little bit of movement back slowly and gradually maybe deepening your breath a little bit perhaps swaying from side to side now letting your eyes lift just when you're ready ah right so we're here back on earth hmm
