Hello,
My name is Kori and for this meditation we're going to get quiet.
Really quiet.
I want to do a silent meditation with you but I'm going to be popping in here and there just to give you some cues to keep you on track.
Recently I've been doing this visualization technique while I do my silent meditation and I wanted to share it with you.
It's super simple but at the same time it's very advanced.
It's advanced in the way that you're using the visualization but also creating a sensation inside of your body as you visualize.
So you have to be quite advanced as far as being able to have good body awareness,
Being able to really feel subtle movements and energies inside of your body.
So this is how it goes.
In just a few moments I'll walk you through getting comfortable and all the rest of it but what you're going to do is with your eyes closed you visualize your breath coming into your nose.
Starting at the tip of your nose in your mind you see something that's in your mind.
You see something.
It could be anything.
It could be a small pea or a tiny little stone or a tiny person.
You create something in your mind whatever you want.
So the visualization starts when you breathe in through your nose you imagine in your mind that you're seeing something sliding up or climbing up all the way up to the point between your eyes at the bridge at the very top of your nose.
You pause there until you feel the sensation until you feel the sensation of something present and then when you breathe out you see the pea,
The small stone,
The little person sliding down the bridge of your nose and then they pause there at the bottom.
So you breathe in and you feel the sensation of something sliding all the way up to the middle of your eyes to the bridge of your nose.
You pause for a second and then when you breathe out you feel as your breath is being released through your nose you feel something sliding down the bridge of your nose as if something is sliding on a sled down a snowy hillside whatever you want to create in your mind.
What's important is that you really get the feeling as well as the visual so your breath on the way in you can feel the sensation of it and it feels as if something is climbing up your nose to the top and when you breathe out you feel your breath coming out of your nose and that gives you the felt sense of something sliding down your nose and then pausing at the bottom.
So it's like a gauge that moves up with the in-breath and down with the out-breath up with the in-breath and then sliding down with the out-breath.
So that's the actual gist of the exercise that we're going to do together.
If you can stay with it you're going to feel a really deep deep kind of zone out relaxation.
It takes focus to feel and visualize and stay consistent with this exercise but if you can keep pulling yourself back in every time you drift off or your mind takes you somewhere else the objective is to keep pulling yourself back starting again on the in-breath traveling up the entirety of your nose all the way to the bridge having a little rest at the top and then sliding all the way back down on the out-breath pausing at the bottom and then starting all over again constant consistent in a rhythm.
It might take a moment but we're going to find a rhythm.
But we're going to find a rhythm.
Okay let's get started.
Sit nice and straight.
Most important is that you're really comfortable so get comfortable.
Relax your hands down in your lap or on your knees and make sure that your jaw is soft and relaxed.
The space around your eyes is relaxed.
And just to set the intention as if we're starting the meditation with this let's take three nice big deep breaths.
Breathe in all the way in through your nose all the way down to the base of your tummy and then breathe in out nice and deep.
Once again breathe in in through your nose all the way fill up as much as you can.
Fill up as much as you can.
And then a big deep release empty out as much air as possible.
Last one a nice big big deep breath.
Let your shoulders rise a little bit as you breathe in and then really drop your shoulders and relax them as you breathe out and exhale.
Let your breath settle into a nice soft but even flow.
Don't strain trying to go too deep or too slow just find a flow with your breath.
Make sure that you're comfortable in the rest of your body.
And then let's start.
So in your mind's eye imagine the little ball or stone or pebble person there at the bottom of your nose at the very tip of your nose.
And then breathe in nice and slow nice and gentle breathe in.
Watch and feel as it travels all the way up to the bridge of your nose.
Pause and breathe out.
Watch it go down your nose.
And breathe out.
Watch it go down your nose.
Breathe in.
Feel it.
Watch it going up to the top.
Make a little gauge and then breathe out and watch it travel down.
Feel it travel down with your breath.
I'm going to be quiet now so that you can get and find a rhythm yourself.
Keep pulling yourself back every time you drift off.
You Thank you.
Thank you.
Keep pulling your focus and attention back to the sensation of your breath.
Feel it and visualize it traveling up from the tip all the way up to the bridge on your inhale.
And then on your exhale,
Feel it and see it traveling all the way down to the tip once again,
Pausing at the bottom and the top each time.
And then on your exhale,
Feel it and see it traveling all the way down to the tip once again,
Pausing at the top each time.
And then on your exhale,
Feel it traveling all the way down to the tip once again,
Pausing at the tip once again,
Pausing at the tip once again,
Pausing at the tip once again.
This is the rhythm of my breath while I'm doing the exercise.
You.
You.
You.
Every time your thoughts pull you away,
Be gentle and kind with yourself.
Just observe the fact that you drifted.
And now you're pulling yourself back to feeling and seeing your breath travel up.
And down.
You.
You.
Keep your shoulders and your jaw nice and relaxed.
You.
You.
You.
You.
For the final few minutes,
Just let your mind flow wherever it wants to.
Let go of the visualization and the sensations.
And just let your mind start to wander and be free.
You can start to just gently move your fingertips.
Slowly open your eyes.
Finding yourself back in your space.
Let your eyes just have that relaxed gaze.
And that's it for today.
I'm sure the more that you practice,
The more that you come back and repeat this meditation.
You'll start to find a really deep,
Relaxing flow with it.
Pulling your attention back over and over to the sensations and the visualizations along with your breath is a very simple but can be challenging process.
So well done today.
Namaste,
My friend.
