Welcome to today's meditation practice,
Find Your Center.
We continue to explore mindful and meditative practices to allow you to drop into a place within you that is more rested,
More grounded and at peace.
So begin by taking the deepest breath you have taken all day in through the nose and out through the mouth.
Let it go.
Take two more like that.
And then allow the breath to find its own gentle rhythm in and out through the nose.
When we meditate,
We actually change the brainwave state of our mind.
Most of the day we might be living in gamma,
Which is a heightened state of awareness,
Or more likely beta,
Which is more problem solving.
Meditation opens the door towards alpha,
Which is a relaxed,
Reflective state of the mind.
And you might even journey to theta,
Which is when we can access a meditative state of being,
But also when we can access a creative way of thinking.
So know that through this practice,
You're not only finding a bit of presence,
A bit of maybe peace,
But you're also altering the chemistry of your mind.
We begin today with some breath awareness.
So allow your awareness to gently drift now to the nose and choose to witness the breath here for the next few moments.
Simply enjoying,
Acknowledging the breath that is present.
You might even sense the quality of the air coming in and going out.
And you might even notice that there's a difference in the temperature.
Air coming in and air going out.
You might choose to focus the mind even more here by placing this modern mantra on the breath.
Breathing in,
I am here.
Breathing out,
In the now.
I am here,
In the now.
Allow the breath to be your anchor to the present moment and stay with this for the next few rounds.
Staying in the presence of the breath.
When you are with this breath,
You can't be in the past,
You can't be in the future.
You can only be in this very moment here and now.
When we connect to the present moment without any stories,
We get closer toward the place within us that we call our center.
A place that is grounded and balanced and at ease.
Just below the surface of our incessant mind.
Noticing for the next few moments now any movements of the mind with curiosity.
Without judgment.
Just know what's here.
Nicely done.
From here we're going to continue to breathe with intention.
We're going to create a consistent,
Continuous and connected breath that is circular and smooth.
So the next time that you breathe in,
Maybe count to four or five.
And as you breathe out,
Count to four or five.
As the inhale closes,
The exhale starts and you allow the breath to be fluid.
No pause,
No retention.
Let the breath flow in and out.
Connected breath.
Letting the ribcage find the breath a little further into itself.
Expanding 360 with the inhale and softening toward your center,
360 with the exhale.
Just a few more moments of this breathing technique.
Equal breath.
Round and connected.
And when you come to the end of this next round,
Release the technique and come into easy breath,
Your natural breath.
From here,
We'll move through a short guided body scan to tune into the body and to get rested.
I'll be rotating your mind to different parts of your body and if you can find stillness in the body even better.
Simply allowing the mind to do the movement now.
We start with the left hand thumb.
Notice the thumb on your left hand and scan this part of you for any sensations present.
Second finger,
Third finger,
Fourth finger and little finger.
Palm of the left hand,
Back of the left hand,
Left wrist,
Forearm,
Elbow,
Upper arm and then stay a little while in your left shoulder.
Noticing any sensations here in the left shoulder now.
Noticing the entire arm from fingers to shoulder connected.
Rippling your awareness through the entire length of the left arm.
Noticing what's here.
And then drifting your awareness over to your right hand.
Right hand thumb.
Second finger,
Third finger,
Fourth finger and little finger.
Palm of the right hand,
Back of the hand,
Right wrist,
Elbow,
Upper arm and staying within the awareness of your right shoulder.
Right shoulder.
Scanning the entire length now of your right arm from fingers to shoulder.
And then noticing both arms together.
Placing your awareness at the top of your head and letting your awareness trickle down the facial features.
Eyes,
The nose,
Cheeks,
Nose,
Upper lip and lower lip.
Left ear and right ear.
Back of the head.
Throat and neck.
And slowly allowing your awareness to wash down your torso,
Collarbones,
Ribcage,
Abdominals,
Stomach.
And then allowing the awareness to rest in the bowl of the pelvis and the hips.
Noticing your arms,
Your head and your torso connected as one.
And then allowing your awareness to wash down the length of the legs,
Upper legs,
Knees,
Lower legs,
Ankles,
Feet,
Soles of the feet.
Spend the next few moments exploring internally the soles of your feet.
Noticing any sensations at all.
And then noticing your entire body.
Full body awareness is placed throughout the entire body system now.
Noticing the body and the sensations that are present.
Signs of alive cells.
Signs of nutrients being moved through your body constantly.
And then choose a place where you perceive to be your centre.
Locate this part of you internally and let your awareness rest here at your centre.
This part of you is always pure,
Present and true.
Sometimes you just need a bit of time to reveal it.
So here in your centre visualise now a little flame,
A flicker of light.
And allow that warmth of this flicker of light to build throughout the entire body.
Rippling vitality,
Compassion,
Joy,
Peace through every cell of your being now.
Let that sink in and start to breathe a little deeper.
Gently bring your awareness to any sounds in your space.
Feel your body being held by what's beneath you.
And in your own time you can bring some movement back into the toes,
The fingers.
Taking any stretching that you need and when you're ready,
Blinking the eyes open.
Www.
Cst.
Eu.
Com
