Welcome to this 15 minute meditation practice that will guide you in experiencing a profound state of inner centering.
Find a quiet and comfortable place to sit.
Ensure your back is straight,
But not rigid,
And your hands are resting gently on your lap.
Today,
We will explore a technique that involves sitting without support for your feet or hands,
Relying solely on your buttocks for balance.
But before we dive into this technique,
We need to prepare your body for it.
To start,
Close your eyes gently and take a deep breath in,
Inhaling relaxation and exhaling any tension you may be holding onto.
Now,
Let's begin by making your body more sensitive,
Particularly your buttocks,
Which are usually one of the least sensitive parts of our body.
Begin by focusing your attention on your left hand.
Forget the rest of your body for now,
Just concentrate on your left hand.
As you continue to focus on your left hand,
You may notice that it starts to feel heavier.
Pay close attention to any sensations in your left hand.
If you feel any movement,
Warmth or tingling,
Acknowledge it in your mind.
Practice this every day for at least three weeks.
Spend 10 to 15 minutes focusing solely on your left hand,
Making it as sensitive as possible.
After you've succeeded with your hand,
You can move on to your buttocks.
You will need to sensitize them as well,
As they are typically quite insensitive due to our continuous sitting.
Now,
Let's begin with the actual technique.
Find a comfortable seated position on the ground.
You can sit in the Buddha posture,
Padmasana,
Siddhasana or any other posture that suits you.
The key is to sit without any support for your feet or hands.
As you sit in this position,
Close your eyes gently.
Begin by feeling your buttocks touching the ground.
If you feel any movement,
Warmth or tingling,
Acknowledge it in your mind.
Due to the increased sensitivity from your previous practice,
You may notice that one buttock is touching more than the other.
Shift your weight to the other buttock,
Then return to the first.
Continue this back and forth movement until you find a balance.
You'll know you've achieved it when both buttocks are evenly weighted and touching the ground.
When you reach this balanced state,
You'll suddenly experience centering.
Your awareness will shift from the buttocks to your inner center.
You'll know you've achieved it when both buttocks are evenly weighted and touching the ground.
When you reach this balanced state,
You'll suddenly experience centering.
Your awareness will shift from the buttocks to your inner center.
In this centered state,
You'll feel a profound sense of inner peace and balance.
Your mind will naturally become still.
And now,
Let's extend this sense of centeredness to others through a brief loving-kindness practice.
Visualize a person you care deeply about,
Someone you have warm feelings for.
It could be a friend,
A family member or even a pet.
As you hold this person in your mind's eye,
Silently repeat these words.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
May you be happy.
May you be healthy.
May you be safe.
May you live with ease.
Now,
Extend this loving-kindness to yourself.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Feel the warmth and compassion in these words.
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
Expand this loving-kindness to include all beings,
Everywhere.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
Allow this loving-kindness to radiate from your heart,
Embracing all living creatures with love and goodwill.
May all beings be happy.
May all beings be healthy.
May all beings be safe.
May all beings live with ease.
As we conclude this meditation,
Remember that you can use this technique whenever you need to find your inner center or restore balance in your life.
Carry this sense of inner peace and loving-kindness with you into your day.
Thank you for joining me in this meditation.
When you're ready,
Gently open your eyes and return to the present moment,
Carrying this sense of inner centering and loving-kindness with you.
May you find balance,
Peace,
And love in all aspects of your life.
