Mindfulness In The Infinite Space Around Us

Float in the infinite space and learn mindfulness in this guided meditation that usesbreathwork and energy. Mindfulness meditation allows you to be focus on being intensely aware of what you're sensing and feeling in the moment without interpretation of judgement.

Transcript

Welcome to mindfulness in the infinite space around us.

Before you enter into this mindfulness practice,

Find yourself in a comfortable seated position,

Either on the floor or in a chair.

If you're choosing to sit in a chair,

Uncross your legs and place both of your feet on the floor.

Gently move your body as needed for a moment to increase your comfort level.

Come into this space,

Relaxing into this moment,

Feel gravity's pull as the weight of your body makes contact with the support below you.

Draw in another deep breath and then exhale with a long whispered ah.

Exhaling deeply as you drop into this moment.

Repeat this breath,

A long deep inhale,

Then a long exhale with a whispered ah.

Drop your shoulders.

Relax your arms.

Gently tuck your chin.

Relax your jaw.

Should you notice any bodily sensations,

Simply take note as an observer.

There is nowhere to go.

There is nothing to do but listen to my voice.

Just be one with your body,

Noticing what you notice and then letting it go.

Now we'll come into a breath that's called coherent breathing,

Which is just six seconds inhaling through the nose and six seconds exhaling through the nose,

Which will bring us into a neurological balanced calm state.

So I'll talk you through it.

Begin to exhale fully.

Now inhaling through the nose for one,

Two,

Three,

Four,

Five,

Six and exhaling through the nose two,

Three,

Four,

Five,

Six.

Inhale through the nose two,

Three,

Four,

Five,

Six.

Inhale through the nose two,

Three,

Four,

Five,

Six and keep repeating this style of breathing at your own pace.

You're not putting any force behind your breath.

You're simply equaling the inhale and exhale in time in order to bring your body into balance,

Slowing down the pace of your energy and your nervous system.

Now just slow your breathing back to a normal rhythm.

Begin to trace each individual breath as it enters and leaves the body.

Be present with every natural inhale and with every natural exhale.

You don't need to change anything about your natural breathing pattern.

You are just observing and following the natural rhythm of your breath.

Be aware now of the rising and falling of your belly with your breathing.

Place one hand on your belly to feel the rise and fall of your breath.

Just keep breathing normally.

With the sensation of your hand,

Also feel the air now passing through your nostrils in and out,

In and out.

Stay and be one with your breath.

We're just going to stay here for about a minute.

You're just going to follow your breath as it comes and goes.

If you find that your mind wanders,

Just always return to your breath.

No judgment of your mind wandering elsewhere.

If a thought floats by,

Just acknowledge it and then let it go.

Now,

Bringing your attention to both of your feet.

Sense and feel your conscious energy connecting your feet to the surface below them.

If you're sitting cross-legged,

It will be where your body touches the floor.

Imagine that you're growing deep roots into the earth beneath you.

Sense the feeling of having a very strong foundation and a deep connection to the earth.

Imagine those roots lengthening as your body further relaxes.

Now let any unwanted energy or thoughts gently drain down through these roots.

Concentrate on doing this.

If your mind begins to wander from your task,

Simply bring your focus back to the flow of your breath for a second or two and then return to your task.

Breathe deeply in and deeply out.

Take normal breathing,

Concentrating on your task of releasing energy and thoughts down through your roots.

From here,

I move your attention from your feet to your calves.

You may not realize that your calves help your heart return blood to your system.

Your calves can often be tight with unnoticed contraction.

Simply relax your calves,

Keeping your one hand on your abdomen to remind you to be conscious of your breathing.

Using your sensation of energy in your body,

Scan from your toes up past your calves up to your thighs.

Notice what you notice,

Thoughts,

Feelings,

Sensation,

Relax,

Breathe deeply.

Whatever you experience is perfect in this moment and if you don't notice anything,

That too is perfect.

Just be present with the lower half of your body.

Moving along now to your torso,

First center your complete attention on your belly.

I invite you to now place both of your hands,

Where comfortable,

On your belly.

Your gut provides valuable information to you on a daily basis that we often take for granted.

Your gut sends information that flows into your brain whether you are aware of it or not.

Whether you believe it or not,

Your gut is your second brain.

These are where those sayings come from like follow your gut or gut feeling or I just had a gut feeling.

We know now that your gut is responsible for many disease and inflammatory processes if we are not eating properly or helping our gut.

Just take a moment now to sense and give gratitude to your gut and all of the hard working microbes that you normally,

Probably like everyone else,

Just ignore.

Breathe your gratitude deeply into your gut.

With both of your hands,

I invite you now to consciously send positive,

Warm energy to your gut.

Picture in your mind you doing this and make it so.

You want to send positive,

Warm energy to your gut because your gut controls many facets of your immune system.

Breathe gratitude deeply into your gut.

What do you notice?

Be with your gut in this moment.

If anything arises,

A sensation,

An image,

A voice,

Just be with it.

There is nothing you need to do here right now other than listen to my voice.

Breathe deeply in and deeply out.

Return to your natural breathing.

We are just going to be quiet for a moment.

Take both of your hands and cross your arms over to your sides and embrace your belly gently for a moment.

Breathe deeply in and deeply out.

Return to your natural breathing.

Release your hands and arms.

Now I'm going to shift your focus to the core of your heart.

If it helps you to visualize,

Move your dominant hand gently over your heart and rest it there above your heart.

Now take your non-dominant hand and rest it gently on your abdomen.

Sense your heartbeat,

Allowing your heart to beat in its natural rhythm.

You might again find an image or sensation arise,

A thought or maybe not.

Just be with it.

Breathe deeply in and deeply out.

Drop your shoulders if they've started to creep up.

Return to your natural breathing.

Listen within.

Listen deeply.

Be with whatever arises.

If your mind wanders,

Just bring your attention always back to the flow of your breath.

Think of your hands like the ends of an extension cord.

We're going to complete a circuit now.

I invite you to focus healing positive energy,

Pulsing from both of your hands,

Connecting your heart and your gut in another circuit.

Visualize this as a light coming from each of your hands.

Breathe deeply in and out as you concentrate on this light.

Breathe deeply in and out.

Now return to your natural breathing.

You can relax your arms to wherever they're comfortable.

Keep your palms loose,

Open and relaxed.

I invite you now to shift your inner focus to the crown of your head as you open all your senses to the spaciousness of the sky above us.

You are connected to the sky above by energy forces.

A sky that is unlimited in potential and endless in possibilities.

Just like you are.

Taking in a gentle breath and deep exhale,

Notice what you notice.

I invite you now to imagine that you are outdoors at dusk.

It is still light out,

But the sun has just begun to dip below the horizon.

It is a pleasant temperature,

It's comfortable.

It's warm,

But there's a cool breeze.

You are in a safe and peaceful place.

Maybe it is in the country,

Maybe you are on a farm,

Or in the mountains,

Maybe you are near water,

Or sitting in the open prairie right now.

Picture any place that feels calm,

Safe and serene to you.

It may be a familiar place,

It may not,

Whatever you imagine is perfect.

Breathe deeply in and out.

Return to your natural breathing,

This place you are imagining,

It's somewhere you would enjoy going to watch the stars at night.

Breathe deeply in and out.

Return to your normal breathing.

Now let's imagine more of the details of your surroundings.

You are probably sitting in a fold out chair,

Or maybe you are lying on a blanket looking up at the sky.

Wherever you are,

Imagine that your position at that place allows you to look up and admire the sky above.

On the ground around you may be grass,

Or there could be some trees around,

Or rocks,

Flowers.

You may be near water.

Wherever you are,

It is a perfect and pleasant place,

And you feel yourself relaxing.

Really enjoy the solitude with the enormity of space above you.

The sky is becoming slowly,

Gradually darker.

Looking up,

You see that the highest part of the sky is a deep indigo color,

And as you watch it's becoming darker and darker as the moments pass.

This color now is shifting and blending into a lighter shade,

Almost green.

If you look out at the horizon,

The sky is an interesting shade of pink mixed with grey in the fading light.

It's very peaceful watching the sky darken.

The air around you is still and calm.

In the distance,

You can hear crickets and frogs as they begin to sing.

Feel the air is slightly cooler now,

But it's very pleasant and it's cool against your forehead and cheeks with a little breeze.

Now look out at the horizon,

And in the light,

Shapes like trees or buildings are going into shadow.

Close your eyes to the decreasing light and look up at the sky.

Above you,

The sky has become a huge dome stretching from horizon to horizon,

And you are in the center looking up at it.

Straight up above you,

The sky is growing darker and is nearly black now,

Fading to a lighter color near the horizon in the west.

You see the first stars start to appear,

Tiny ones.

First one star,

And then another,

And another.

They start to twinkle now,

See them twinkle,

Shining like tiny diamonds.

They say to you,

Shine bright like a diamond,

Breathe deeply in,

Then deeply out.

Return to your natural breathing.

There are so many stars above you now,

It's like a light show.

Relax and enjoy the light show.

Shine bright like a diamond,

Breathe deeply in and deeply out.

The sky has become dark black now,

With only a slight hint of light at the horizon,

The sun has set.

The sky is so clear,

You see no clouds anywhere,

Only stars.

More stars have appeared,

Until now the sky looks like it's full of gleaming crystals,

Those are the stars.

Some stars are bright,

Luminous,

Others are tiny little specks that you can barely see,

Like stardust.

Simply enjoy relaxing under this starry sky,

Enjoying this quiet beauty.

Breathe deeply in and deeply out.

Return to your normal breathing pattern.

Have you ever seen so many stars?

There are so many,

There is no way you could even be able to count them or imagine how many.

You see the constellations formed by the stars.

The stars move into any constellation you want to see.

The sky is a beautiful,

Glimmering blanket of stars,

Stretching up in a complete circle around you from every horizon.

Feel your star energy from within.

We are made of elements of stardust.

I invite you now to connect your energy to the twinkling stars above.

Just consciously do it with your mind.

Straight out the top of the crown of your head,

Shoot your energy beam up,

Imagine it and make it so.

Touch the stars with your energy beam.

Gently you can feel the energy coming back down to you.

Breathe deeply in and deeply out.

Return to your normal breathing.

You are feeling very calm,

Relaxed,

At peace.

Take one long last look at the stars above you.

Breathe deeply in and deeply out.

As I count to five,

You will slowly become ready to leave your perfect imagined peaceful place.

One,

Two,

Three.

You can begin to reawaken your body and mind.

Four.

Feel your muscles reawakening as you take note through your senses of your surroundings.

Five.

Slowly return to the present on your physical body.

Breathe deeply in and deeply out.

Breathe normally.

Feel the peaceful energy all around you and through you.

As you complete your time here,

Gently open your eyes and begin to connect with your surroundings.

Take inventory now on how you feel.

If you made any discoveries during our meditation experience today,

You may want to write them down later or draw or scribble them before they fade.

Any images,

Voices,

Sensations,

Thoughts or feelings that you feel comfortable expressing to remember.

When you are ready,

Our experience is ending.

Until we meet again,

Namaste.

Namaste.