Namaskaram.
Thank you for sharing this space with me,
This space of transformation.
My name is Elliot.
I will be your guide for this meditation.
This recording is part of the Micro Reminder Series.
It is a privilege to be here with you now.
Please find a quiet place for this meditation.
Let's start by gently tuning into the breath,
The sensation of breathing.
Allow the breath to slightly deepen,
Breathing in through the nose,
The nose.
Observe your lower abdomen expanding first,
Then your ribcage.
You are breathing consciously now,
And you are the breath,
Filling up with fresh prana,
Relinquishing all negative energy.
Feel this transaction taking place.
Inhale fresh prana,
Exhale relinquish negativity.
Inhale fresh prana,
Exhale relinquish negativity.
Fresh prana,
Exhale I am sitting with you,
As is everybody else listening,
Members of the conscious creator's community.
Our energies are warm when outside,
And inside,
By the sensations,
The subtle rush of air as it leaves the nostrils.
Take of the air as it comes in,
It is subtle,
And see if you can locate it.
Resting your attention here,
Face and shoulders relaxed,
Your vast awareness in this small setting,
This intention of resting your awareness at the tip of the nose,
And noticing what happens.
Giving ourselves a break if need be,
If thoughts arise,
Return home now.
Where is home?
Where is home?
In your experience of where is home,
Where is home,
In your experience of now,
Where is home,
Where is home,
In your experience of now,
And if there is a sense of stability here,
However small,
Let a smile grace your face.
Your attention is intense,
Yet you are relaxed.
Your body is still,
Yet you are dynamically alive.
Your emotions are there,
Yet you are observing them.
Your energy is focused,
Your attention is intensifying to enhance your presence.
You can hear many sounds,
Your awareness grows to include all the sounds,
Yet your attention is on the act of listening.
You can see many things,
Your awareness grows to include all the visuals,
Your attention is on the act of seeing.
You can smell many scents,
Your awareness grows to include all the scents,
Yet your attention is on the act of smelling.
You can taste many flavors,
Your awareness grows to include all the flavors,
Yet your attention is on the act of tasting.
You can feel many sensations,
Your awareness grows to include all the feelings,
Yet your attention is on the act of feeling.
You can hear many sounds,
Your awareness grows to include all the sounds,
Yet your attention is on the act of listening.
You can see many things,
Your awareness grows to include all the visuals,
Yet your attention is on the act of seeing.
You can smell many scents,
Your awareness grows to include all the scents,
Yet your attention is on the act of smelling.
You can taste many flavors,
Your awareness grows to include all the flavors,
Yet your attention is on the act of tasting.
You can feel many sensations,
Your awareness grows to include all the feelings,
Yet your attention is on the act of feeling.
You can hear many sounds,
Your awareness grows to include all the sounds,
Yet your attention is on the act of listening.
You can see many things,
Your awareness grows to include all the visuals,
Yet your attention is on the act of seeing.
You can smell many scents,
Your awareness grows to include all the scents,
Yet your attention is on the act of smelling.
You can taste many flavors,
Your awareness grows to include all the flavors,
Yet your attention is on the act of tasting.
You can feel many sensations,
Your awareness grows to include all the feelings,
Yet your attention is on the act of feeling.
You can hear many sounds,
Your awareness grows to include all the sounds,
Yet your attention is on the act of listening.
You can see many things,
Your awareness grows to include all the visuals,
Yet your attention is on the act of seeing.
You can smell many scents,
Your awareness grows to include all the scents,
Yet your attention is on the act of smelling.
You can taste many flavors,
Your awareness grows to include all the flavors,
Yet your attention is on the act of tasting.
You can feel many sensations,
Your awareness grows to include all the feelings,
Yet your attention is on the act of feeling.
You can hear many sounds,
Your awareness grows to include all the sounds,
Yet your attention is on the act of listening.
You can see many things,
Your awareness grows to include all the visuals,
Yet your attention is on the act of seeing.
You can smell many scents,
Your awareness grows to include all the scents,
Yet your attention is on the act of smelling.
You can taste many flavors,
Your awareness grows to include all the flavors,
Yet your attention is on the act of tasting.
In bringing this meditation to a close,
Come back to a full awareness of the body,
Recognizing that awareness contains everything we are.
Take a long,
Slow,
Deep breath in,
And breathe out.
Gently take your own time,
And when you're ready,
Slowly open your eyes.
See if you can take this quality of awareness with you into your day,
And into your life as it unfolds,
Moment by moment.
Thank you for sharing your meditation practice with me.
Namaste.
