Okay,
Hello again,
And Namaste.
So welcome to the third meditation session of our series,
Our Introduction to Meditation series.
And so the last meditation we did was about body scanning.
It's about body awareness and getting more in touch with the sensations in our skin and our abilities to focus our mind in different places in our body.
And just scanning from top to bottom and from bottom to top.
So this is a great way to focus our energy,
Our mind,
And to calm our whole body and come into more awareness of what's happening in our body.
And it has a very nice calming and grounding effect.
So we love body scanning.
Feel free to do this anytime.
So the next method I'm going to introduce you to is now that we have done the body scanning and we have a little bit more idea of how we're using our mind to focus our awareness in different places,
We're going to use that and move on to a different method called rotation of consciousness.
And we're going to do a little bit of breath focus too.
So here I invite you to find a comfortable seat wherever you are and sit up nice and tall as you begin the next meditation.
When you're ready to close your eyes and begin to take a few deep breaths with me,
Inhaling through the nose and exhaling through the mouth.
Again,
Inhaling through the nose and exhaling through the mouth.
One last time if you need it,
Inhale through the nose and exhale through the mouth.
Good.
And do that as many times as you need to release any tension and stress from your body and really come into the present moment,
Come into this beautiful,
Miraculous present moment with me,
Inhaling fresh,
Clean energy and exhaling what no longer serves us anymore.
Good.
Inhaling present moment and exhaling the past or worries about the future.
Our eyes close.
Begin to notice the weight of our bodies on the floor,
The weight of our bodies,
The lower part of our bodies touching the chair or the earth or the floor.
As we do this,
We're relaxing our jaws,
Relaxing our shoulders and our heart,
Relaxing our hips and our legs,
Feeling weighted and heavy,
Relaxed.
At the same time,
Feeling the top of our head is being pulled up to the sky.
So we begin.
I'd like to bring your awareness to the fingers of your right hand.
And as I'm doing this,
As I continue to rotate our consciousness around the body,
You can bring your mind's eye to that part of the body.
If it helps,
You can also repeat silently to yourself the name of the part I'm naming as well.
And so bring your attention to the fingers of your right hand.
The palm of your right hand,
The back of the hand,
The wrist,
The lower arm,
The right elbow,
Upper arm,
Right shoulder,
Right armpit.
Right waist,
Right hip,
Right upper leg,
Right knee,
Right lower leg,
Right foot,
Right toes.
Noticing the breath.
And now bring your awareness to the fingers of the left hand,
The palm of the left hand,
The back of the hand,
The left wrist,
The left lower arm,
The left elbow,
The left upper arm,
The left shoulder,
The armpit,
The left side waist,
The left hip,
The left upper leg,
The left knee,
The left lower leg,
The left ankle and foot,
And the toes of the left foot.
Notice your breath.
Notice the back of the body and all the places on the floor where the body touches the floor.
Bring your awareness to the back and the spine,
From the bottom to the top.
And now notice the back of the head,
The top of the head,
The forehead,
The eyebrows,
The eyeballs and the eyelids.
Notice the space between the eyelids.
Notice the cheekbones,
The jawbones,
The nose,
Tip of the nose,
The lips,
The space between the lips.
And the teeth,
The tongue,
The roof of the mouth,
The throat.
Notice the chest,
The stomach and the belly.
Notice the front of the body,
The whole front of the body.
And now notice the back of the body,
The whole back of the body.
Feel the right side of the body.
And now feel the left side of the body.
Now feel both left and right sides together.
Feel both back and front sides together.
Feel the whole body at once.
The whole body at once.
Noticing your breath.
And now bring your awareness to the center of the chest.
Watching the breath rise and fall from the center of the chest.
We're going to count the breaths from 27 to 1,
Beginning now.
Inhaling 27.
Exhale 27.
Inhale 26.
Exhale 26.
Inhale 25.
Exhale 25.
Inhale 24.
Exhale 24.
Inhale 23.
Exhale 23.
Inhale 22.
Exhale 22.
Inhale 21.
Exhale 21.
And now continue on your own from 20 until 1,
Staying focused and alert.
Inhale 22.
Exhale 23.
Exhale 24.
Inhale 23.
Exhale 24.
Exhale 25.
Exhale 25.
Exhale 25.
Exhale 25.
Good.
You can complete your counting now.
I'd like you to draw your focus to the first chakra.
It's the space at the bottom of the body,
Below the navel,
Below the pelvis,
At the bottom of the pelvic floor,
Right in the center,
The bottom of the pelvic floor.
Draw your awareness here.
And just feel any sensations or energetic qualities here at the first chakra.
You might feel some density there.
Maybe you feel what you would describe as physical organs or tissues.
Perhaps you feel sensations of a less material kind,
Energies.
Perhaps you see colors or visuals.
Just notice what you find here between the genitals and the anus,
The first chakra.
Good.
Move the awareness up to the second chakra,
About two inches below the belly button.
Set back a little bit.
This is the area of the second chakra.
So in ladies,
It's the womb space.
And you can just explore this area,
Find what qualities,
Physical sensations or energetic sensations you see or find here.
You may feel different qualities here than you did at the other spot.
So I just invite you to explore your own experience of this second chakra area,
This place,
This energetic center.
Good.
Moving up slowly to the third chakra,
This is the solar plexus area between the belly button and the rib cage inside the center of the body.
Explore the sensations and feelings here.
Again,
Notice the subtle vibrations and notice the different qualities.
How is it different than the place you were just at before?
Good.
Moving up to the heart chakra,
Let's go up to the space of the heart,
This beautiful sacred energetic center.
Through the space around this place,
Let's see what you find.
Good.
Slowly moving up to the throat chakra,
The center of the throat,
Center or between the bottom and the center of the throat,
Feel where you feel the most sensation,
Energetic movement or vibration.
That's where you want to go,
Anywhere in the throat area.
Explore the sensations and the different qualities of the throat chakra.
Good.
Beautiful.
When you're ready,
Move up to the space between the eyebrows,
The sixth chakra,
Third eye,
Space of vision and intuition.
Space around this place,
Feel and see what you find.
Not trying to change or manipulate anything,
Just notice and observe.
Beautiful.
You're ready to move on,
Move up to the crown chakra,
The top of the head,
Top of the center of the head.
Place your mind's eye there and your focus and awareness there.
See what you find.
Gorgeous.
And now just reflecting and noticing all the different chakras and the energetic centers and their different qualities,
The different qualities you maybe felt,
You saw,
Witnessed or sensed.
Maybe different memories came up for you or pictures in your mind,
The different places.
There's all good reason for that.
And different energetic qualities,
Ways that we take in information,
Ways that we process information.
Just noticing these beautiful places inside of our bodies we can focus on for healing,
Growth,
Change,
Transformation and love.
Beautiful.
So I invite you to go to your center,
Wherever you feel that is right now in your body.
And if you'd like to,
You can take your hands together in front of your heart,
Bowing your chin to your chest.
Just an acknowledgement of your higher self,
Your higher wisdom,
This beautiful wisdom and knowledge that's contained within you,
Closing your practice energetically,
Sacred space.
I thank you.
Namaste.
Thank you.
Namaste.
