One Drop

30:44

30:44

One Drop

Rated

4.7

Type

guided

Activity

Meditation

Suitable for

Everyone

Plays

2.4k

This is a breath and embodiment guided meditation that points you towards clarity, unity and stillness. Best practiced comfortably seated.

Embodiment Clarity Stillness Breathing Movement Body Awareness Focus Gratitude Belly Breathing Aquatic Visualizations Brain Breathing Awareness Guided Meditations Visualizations

Meet your Teacher

Sardinia, Italy

Meet your Teacher

Sardinia, Italy

Transcript

This is the One Drop Meditation. Sitting in a comfortable seat with a verticalized spine. You can sit on the floor on a meditation cushion. Or you can sit in a comfortable chair with the soles of your feet making contact with earth. An invitation to let your hands make a cup or a bowl, One palm resting atop the other, In your lap. If you're a woman, Let the left palm rest atop the right. If you're a man, Let your right palm rest atop your left. If it comes naturally, Let your thumbs be so lightly in contact. If it helps you in gathering the energy for visualization, You can let your eyes rest closed softly. Or if you prefer to have your eyes open, Let them rest on a point, A meter or so in front of you. And simply notice that you're breathing. No need to change or adjust or manipulate your breath in any way. Whether it's deep and full or fast and shallow, Just noticing how the breath is right now, In this moment. And notice the nature of change as the breath comes in and the breath goes out. As your system settles a bit, It may be natural for you to let your breath move in and out through your nose. And now and then, If you feel like you need a little bit of inner space, A soft sigh out the mouth can be useful. As the breath comes in, In such a soft and light-handed way, Invited to descend towards the belly, Towards the aura, Navel and below. You can feel how the breath touches lightly this area of the aura, Of the deeper belly. As the breath goes out, Each time you may like to let the breath naturally rise back up towards the center of your brain. Let it ever so lightly diffuse outward in all directions on the out-breath from the center of your brain. Every in-breath, A soft dive towards the belly, Towards the aura, Soft touch of the breath on the inner body. Every out-breath, A natural and soft rising or lifting without any effort at all, Like mists rising off of a lake in the mountains, Towards center brain and diffusing in all directions. As the in-breath moves down towards the belly, You may feel the waistband on your pants expand a little bit. You may feel the skin of your belly stretch or an inner contact to your navel. You may feel a subtle forward and back motion in your pelvis. Let yourself rest into the rhythm of your own breath. Breath becomes a resting place, A place to find center, Even though it's moving all the time. Let yourself rest in the rhythm of your own breath. Let yourself rest in the rhythm of your own breath. Find at least something you can visualize as a body of water from the navel and below in your pelvic area, Front and back, Left and right. Your in-breath and your out-breath remind you of floating in water. Let go of the practice of letting the out-breath rise up to the center of the brain. Imagine that you're floating in safe water, The perfect temperature for you. As the breath comes in, You feel your body rise a little bit with buoyancy in that water. As the breath goes out, You feel the natural sinking down of your center of gravity in the water. With ease of breathing, With safety, Letting yourself visualize floating or standing in a body of water, And feeling your breathing and the water do their dance. If the mind becomes distracted with daily thoughts, Then simply gather your attention back to the sensation, The imagined sensation and the visualization of floating or standing in a safe body of water, With the breath, Buoyancy and water enjoying the dance. Letting the awareness go to the base of the water, The sea bed, The lake bed, The base of your body, Where you feel your physical body contacting earth right now, Perhaps your legs or your feet, Your seat, Whatever represents earth or solid, Earthy foundation in the base of the water. Visualize yourself as a well-rooted plant of seaweed in that calm water, A seaweed or an aquatic plant that's naturally well-rooted in the sea bed or the lake bed. And letting your seaweed body and seaweed spine begin to move with the current. Feel where you sit as you sit in this meditation, Actually allowing your body to sway left to right, Front to back, Orienting around the spine. Feel that variable, Non-forcing movement of following the current of ocean water around you as if your spine and your body, The parts which are verticalized, Are being moved by the current of a calm sea or a calm lake current. The movement will probably be in addition to the rhythm of your breath, So there will be inner penetrating different rhythms happening. And for a couple of minutes, Simply letting yourself let go into the movement of seaweed. Legs and feet, Stable and rooted, Pelvis and spine, Neck and head, Being supported and moved by the current of water. Now and then, Notice that you're breathing as you move or as you are moved by the current. It may come naturally now and then. To let the softest sigh go out of the mouth as you feel your nervous system settle down into the support, The containment and the freedom of movement of water. Over some time, Imagine that the currents of the sea get very, Very, Very small and minute, To the point that they become absolutely still without it being frozen. Just a deep stillness of the water that lets you float as rooted seaweed right in the center. Feeling your roots. Feeling your skin. Sensing your breath in this still space. And let the seaweed visualization dissolve to let yourself become the water that has been moving you as seaweed before. Notice the space around what you perceived yourself to be as a seaweed spine. And in your own timing, Visualize yourself embodying that space, Becoming that space of ocean. Feel ocean through you, In front of you, Behind you, To your left and to your right. Above you, Below you, Inside of you. Only a thin veil of electromagnetic polarity separate you from the rest of the ocean as you become one drop of the ocean. Visualize yourself as a single drop, The one drop of the moving and changing ocean. Amidst millions of drops, Billions of drops, Drops beyond counting. All moving in the rhythm, The waves, The currents, The descent and the updraft, The spirals and the vortices of this infinite ocean. You as one drop are invited to move into the center of your drop. To the center of the heart of your drop, Let yourself be pierced and enter the nucleus. Of the atom that you can find at the center of your drop. And as that entrance, That precise entrance into the center, To the silent dynamic space in the center of the drop happens, Any veil, Any membrane, Any polarization that keeps you separate from the ocean dissolves. The entire ocean is in the one drop. The wholeness is in the center of the one drop. It is even beyond resting in the center. It's being in the center, And even center dissolves into the whole. You become dropless. Being in wholeness. Coming and going in the awareness of the one drop that contains all. One drop. One drop. And you are home. Soft invitation to simply notice your body breathing, Your body sitting, Your body perceiving. Your one dropness. The unity that exists even when we diversify. And perhaps this can let you also really enjoy diversification. Let you play in the world. Over the next minute or so, An invitation to let your hands softly move. To let your arms raise a little bit overhead and even give a soft stretch to the arms and the shoulders. Perhaps a breath in through the nose and a sigh into the space around you. And then let your hands come back to your legs, Your knees, Your thighs and feel the density of your body here on earth as well. Feel your knees, Soft touch and massage to the knees and the thighs. Then around to the lower back and the kidneys, Just feeling the body around the rib cage, Heart, Sternum, Throat, Face, Crown. Feel the shape of your body's form with your hands. And if it's natural, Let your palms just contact earth or what represents earth for you. In your own way, Give thanks for your practice and the possibility to practice. And let that thanks circulate through all yourselves, Through the space around you, Through your actions, Your words, Your deeds today. And as you move into your day or as you move into sleep, Letting yourself have some remembrance or some resonance of the unity that is naturally existing in the One Drop, Always. Thank you for practice. Thank you.