For this meditation,
I recommend that you sit upright.
You could also stand,
And if you choose to stand,
Then have your feet hip-width apart.
So,
Whether you're sitting or standing,
Let's see that we're upright,
That the weight is evenly distributed,
And if you're not sure if it is,
Then you might want to lean a tiny bit forward,
Maybe five or ten centimeters,
That you feel that you are really engaging your muscles,
Posture might feel much more heavier,
And from this place,
You can lean back slowly towards your center,
And you might want to do it very slow,
That you feel,
When you are approaching your center,
That there might be this wing,
A wave-like feeling running through your body.
So,
We're seeking the upright position in a way that it's the most lightest for your body,
And when you are there,
You could imagine yourself being a tree or a flower.
There is this movement upwards,
So your spine is tall,
Head is high,
And in this Sufi breath practice,
We bring our awareness to certain parts of our body,
And we breathe in a specific way.
We will start at the base of the spine,
So you bring your awareness to the base of the spine,
Maybe sensing,
And the breathing pattern here is inhaling and exhaling through nose.
Your awareness rests at the base of the spine,
And you're breathing in and out through your nose.
Your breathing might become a little bit longer,
And let the breath be like a wave,
Inhaling and exhaling everything out,
Awareness rests at the base of the spine,
And after next exhale,
You may allow your normal breathing take place,
And bring your awareness to your lower belly,
So we come a little bit higher from the base of the spine,
Awareness in your lower belly,
We breathe in through nose,
Out through mouth,
Inhaling through nose,
And exhaling through mouth,
Awareness in the lower belly,
And the breath may be like a wave,
Inhaling through nose,
Exhaling mouth,
And after next exhale,
You can allow your normal breathing take place,
And we will bring our awareness to navel area and upper belly,
So bring your awareness to your navel,
Maybe a little bit higher in the upper belly,
And in this breathing pattern we will include this upper belly region and heart,
I will explain first,
We will breathe in through mouth from the belly,
We will bring the breath up to your heart,
And exhaling through heart and nose,
So the inhale is through mouth,
Exhale is through nose,
And you imagine that you breathe in to your belly,
And raise that energy up to your heart,
And exhale through your heart,
When you are ready,
You will inhale through mouth,
Upper belly,
High up to your heart,
Exhaling nose,
Through your heart,
Inhaling mouth,
Belly,
Up to your heart,
And exhale through your nose,
Through your heart,
And after next exhale,
Normal breathing,
And bringing your awareness to your throat,
Your neck,
Here we will breathe in and out through your mouth,
Awareness lays in the throat and neck,
Breathing through mouth,
Inhale,
Exhale,
And after next exhale,
Allow the normal breathing to take place,
And bring your awareness to your forehead,
Somewhere in between the eyebrows,
Maybe a tiny bit higher,
Awareness rests there,
And breathing is subtle,
Natural,
After exhale,
Bring your awareness to the top of the head,
And even higher,
Above your head,
Natural,
Subtle breath,
We will move downwards,
Bringing your awareness in the middle of the eyebrows,
A tiny bit higher on your forehead,
Breathing is light,
Natural,
Coming down on your throat,
To the neck,
Breathing in and out through your mouth,
And after exhale,
Allow your natural breathing to take place,
Come down to your belly,
Upper belly,
You will combine the upper belly and the heart,
So you are breathing in through your belly,
Through mouth,
You will raise that energy up to your heart,
And exhale through your nose,
From your heart,
Breathing in through mouth,
And out through your nose,
Inhaling belly,
Exhaling heart,
Exhaling through your belly,
Through your mouth,
Up towards your heart,
Exhale through your heart,
Through your nose,
After you have exhale,
Come down to your lower belly,
And breathe in through your nose,
Exhale through your mouth,
In,
Nose,
Exhale through your mouth,
And after exhaling,
Allow the normal breathing to take place again,
And bring your awareness to the base of the spine,
Breathing in and out through your nose,
The breathing may be a bit longer than your natural breathing,
In and out through your nose,
And after exhaling,
Allow the normal breathing to take place again,
And bring your awareness to the whole posture,
The shape that it makes,
Aware of your posture,
And bring your awareness to your heart,
Awareness in your heart,
And staying with the experience,
You might choose to stay a bit longer,
But when you decide to continue on with your day,
Then opening your eyes,
Being aware of what you see,
But still keeping that awareness in your heart,
Close to yourself,
Also when you decide to move,
Mindfully moving,
Softly,
Staying close to yourself,
To your heart,
