I welcome you to sit in a comfortable seated position.
Cross your arms and place your hands in underarms,
Thumbs pointing up.
Welcome you to relax your shoulders and begin to watch the flow of the breath,
Softly rising and falling through the nostrils.
Be mindful not to shape the breath.
Be completely effortless.
If the mind wanders,
Gently bring it back to watch the breath rise and fall through both nostrils.
Without trying to change the breath,
Simply be aware of its rhythm.
Watch the breath ascend and descend through both nostrils.
Become aware of the two lines of breath flowing through the nostrils.
You may notice the breath flow is stronger through one of the two sides.
Notice if one side is dominant.
Create a slight pressure with the thumb to the weaker of the two sides.
Move the attention so the flow is balanced through both nostrils.
With attention,
You will find the breath will shift and become balanced.
When you notice the flow is balanced,
Lower your hands to your knees,
Palms facing up.
So as you become aware of the two lines of breath flowing through the nostrils,
You may notice the breath flows more strongly through one of the two sides.
And if that's the case,
I welcome you to create a slight pressure with the thumb to the weaker of the two sides.
All the while moving the attention so the flow is balanced through both nostrils.
You will find the breath will shift and become balanced through both nostrils.
And when you notice the flow is balanced,
Lower your hands to your knees,
Palms facing up.
And once you do,
I welcome you to continue to watch the breath flow through both nostrils.
As you continue to watch the breath flow through both nostrils,
When left and right nostrils are balanced,
The right and left hemispheres of the brain are balanced and functioning in harmony.
This is the beginning of a meditative state.
Bring your awareness to the brain.
See it like the surface of a still lake.
Feel and see the mind tranquil like the surface of a still lake.
If thought arises,
See it as a single ripple across the lake of the mind.
And then see the lake return to a state of tranquility.
Keep returning to the still lake of the mind.
No matter what you may feel,
See,
Or experience,
Keep feeling pulled by the essence of mind into complete stillness,
Into the depth of being.
Please bring your awareness to the back of the head.
About the same height of the eyebrows,
Visualize the full moon resting,
Seated at the back of the head.
Meditate on the full moon at the back of the head.
Keep letting go into the etheric,
Bluish,
Soothing presence of the moon at the back of your head.
Feel its presence imbuing you with the etheric qualities of the moon,
Healing mind,
Thought,
Emotion,
And psyche with the sublime presence of the moon.
Sense its profound nurturing expanding in your consciousness.
Now see a bright ray of moonlight beam over the lake of the mind and out the point between the eyebrows.
A ray of moonlight moves from the full moon at the back of your head and rays out.
See the lake of the mind shimmering with moonlight and meditate on that beam,
Magnetizing the third eye and moving out into the infinite.
Keep surrendering to moonlight flooding the lake of the mind and raying out from the space between the eyebrows.
Taste the eternal wisdom of your highest self as you melt into the realms beyond thought.
You may see a five-pointed star at the end of that infinite beam of light.
This star is the source of being.
Slowly bring your attention back to your breath.
As you become aware of the breath,
Feel that the depth of the practice is sealed within you.
Slowly breathe in and visualize the breath rise through the left nostril.
As you exhale,
See it descend through the right.
Then see the breath rise through the right and descend through the left.
Now inhale and exhale through both nostrils.
Lower your chin.
Hands to prayer pose.
And take a moment to acknowledge the peace and wisdom through the journey of practice.
