Sit on a prop on the floor or in a chair,
Spine long,
Shoulders back,
Neck long,
Chin one percent towards the chest.
We will strengthen a panavayu,
This eliminating energy through a pranayama,
A breathing technique,
Before our meditation.
Closing the eyes down,
Take a deep breath in and exhale everything out.
Relax shoulders,
Face muscles,
Deep belly breathing.
Initially as you inhale,
Breathe in and down.
Then the breath comes up towards the mid ribs,
Side ribs,
And into the chest.
Exhale the breath,
Filling the belly,
Side ribs,
And chest,
And exhale into the belly.
Take one more full breath in.
Now a long breath out.
Clear the lungs.
Breathe in for four,
Two,
Three,
Four,
Out for four,
Two,
Three,
Four,
In for two,
Three,
Four,
Out for two,
Three,
Four.
Like this,
Inhaling for four counts and exhaling for four.
Feel the navel go back on your exhale.
Feel the belly with air on the inhale.
Let's steady long and smooth.
Right change,
In for four,
Out for four,
And hold the breath out for four.
Again,
In for four counts,
Out for four counts,
And hold for four.
Keep going like this.
You can extend the inhales,
The exhales,
And the holds or decrease them.
Make sure that the breath is still smooth.
No stress,
Just breath.
Eyes closed,
Mind fully absorbed in the breath.
Prana moving in for four,
Out for four,
And floating in the silence at the end of the exhale for four counts.
You like this for a few more rounds.
Continue on your bone.
Continue on your bone,
Breathing in for,
Out for,
Hold breath out for four.
When the breath is held out and becomes still,
Let your mind settle into the space.
Use the full expanse of the lungs as you inhale,
Starting from the bottom to the top,
Controlling the breath,
Making the breath stand still at the end of each exhalation.
Mind stops spinning.
That calm luminous quality beyond the mind shines through.
Take one more complete cycle of this ratio.
Allow your breath now to become quiet,
Spontaneous.
Move your attention to your head,
Your brain.
There,
Sense all your thoughts,
Emotions,
Moves,
Collecting.
Reactivating the breath,
Inhale deeply and move all of this mind stuff down through the center of your spine to the very base of your spine.
At the end of the in breath,
Hold your breath in for a moment and feel all of these thoughts,
Feelings,
Emotions concentrate into a singular point at the base of the spine.
Now,
As you exhale,
Feel or see all of negativity,
All negative mind stuff releasing down deep into the center of the earth.
Bring your attention back to the brain area.
Inhale,
Mind stuff,
Thoughts,
Feelings,
Moods,
Down to the spine,
All the way to the base of the spine.
Very gently,
Hold your breath in and sense all of these thoughts,
Feelings,
Compressing,
Concentrating at a singular point at the base.
And with an attitude of surrender,
See or feel all negativity,
Toxins releasing downwards into the earth.
Awareness back into the head area,
Inhale,
All the way down the spine.
Gently hold the breath,
Mind at the base of the spine,
Concentrating all of your thoughts into a singular point and exhale,
Release the negativity,
Any non-helpful mind stuff into the earth.
Continue this process for a few minutes,
Inhaling thoughts down the spine,
Hold the breath gently at the base,
Tapping into the apana force of release.
On your exhale,
Let all that does not serve you melt into the ground.
Give this all of your attention.
Take one more round.
Begin to relax your breath and the internal action.
Simply rest your attention at the base of the spine in that area.
Intuitively see or feel a blue triangle or a downward-facing blue pyramid.
And from the bottom tip of the blue pyramid,
See or feel sparks of blue light shooting down into the earth.
See the releasing force of apana value.
As bolts of blue lightning shoot down into the center of the earth,
Allowing you to release all of those things that do not serve you.
Feel the electrical quality of apana releasing down.
And just as effortlessly,
Begin to release that process.
Sense your spine like an upward pillar of integrity and your own mind free of all distraction and all negativity.
The mind is completely clear,
Completely free.
Gently rest your attention at the eyebrow center.
Find that luminous point,
Pulsing,
Vibrating,
Shining.
The mind's innate light,
The inner teacher.
Rest in that place.
Rise up.
You You You Inner gaze On the third eye point Resting on whatever is there You You You You You You Keep your attention on this luminous light As you slowly come back to the breath You Keep all that clarity and mental ease As you feel your body being breathed Shoulders relaxed face muscles relaxed You Gently join your palms in front of your chest Bowing the head down to the heart center You may release and let go of all the things that do not serve us so that we can become more stable more dependable and more free Namaste
