We're working with the chakra system from the eyebrow center in behind the forehead,
The throat center,
The heart center,
And the navel center.
We're working with it as a felt sense in the energy,
The subtle body.
But one way to work with this as a visual,
If that's helpful,
Is to imagine there's a thin empty tube just in front of your physical spine that runs through your chakra system.
So that's one way if you wanted to have a visual of what we're doing.
And then as we go from the eyebrow center through to the throat center and then through to the heart center and through to the navel center,
We're letting our awareness flow up and down through that tube or through that channel.
We're going to work with our awareness flowing just on the right side of that channel and just on the left side and in the middle.
That's what we're doing.
So bring your attention to your physical body and notice your body.
Notice what you're bringing in to the practice as well.
Sometimes we bring in a very subtle,
Calm mind.
Not usually,
Especially these days.
What is in my body right now?
Am I holding my breath?
Am I fairly settled?
What's happening with that?
And then as we notice our body,
We notice that we're here in a certain moment in time.
We're in a certain location.
We could always look around and just notice the cues of safety.
Notice that we're here.
So that might help to bring in our mind,
Our attention from other times,
Other places.
Feel your feet,
Your seat,
And feel the sensations of air as it flows in your nostrils.
For a moment,
Just let your awareness flow between the eyebrow center and the base of the nostrils like we do in a regular alternate nostril breathing practice.
If you like to work with this sound,
So hum,
Let that arise in your mind and flow with your breath.
And allow your breath to be continuous,
Smooth,
Unbroken.
So if you're holding your breath,
Really pay attention at the transition points.
Allow your breath to be smooth and continuous.
And anytime that you find that your mind is wandering,
Just bring yourself back to your physical body,
To your physical breath.
Bringing in now this awareness,
The flow of awareness to the interior,
The subtle body,
The chakra system.
As you're breathing out,
Let your awareness flow from the eyebrow center through the throat center,
Heart center to the navel center.
Inhale up through the navel center,
Heart center,
Throat center to the eyebrow center.
So let your awareness flow in that channel.
You could visualize it as a hollow tube.
This is in the energy of the subtle body.
So bring all of your attention to this flow of breath,
Awareness and sound.
As you exhale,
Let your awareness flow from the eyebrow center through the throat center,
Heart center to the navel center.
And just as you're finishing your exhalation,
You're arriving at the navel center and then turn around to the inhale.
Inhale up through the navel center,
Heart center,
Throat center to the eyebrow center.
Just let that go in a smooth,
Easy rhythm.
Hearing the sound so hum in your mind,
Let it flow with the breath.
And now in the next exhalation,
Let your awareness flow just to the right of that central channel.
We're still working through the eyebrow center,
Throat center,
Heart center and navel center.
But now the flow of attention and awareness is just to the right side of the central channel.
And in your next exhalation,
Switch sides.
So now you're letting your awareness flow just to the left of the central channel.
Go all the way down,
Up and down through the spine.
Next exhalation,
Change over to the right side again,
Not very far away.
Exhale and inhale from the eyebrow center to the navel center and back.
And then to the left side again on an exhale,
Move your attention just to the left side of the central channel.
Take your time when you come to the next exhale,
Switch over to the right hand side again.
Let your complete attention be on this flow of breath,
Awareness and sound.
Exhaling so,
Exhaling hum.
The next exhalation,
Switch over to the left hand side,
Just to the left of the central channel.
Eyebrow center to the navel center,
Letting your awareness and breath flow smoothly.
And then on your next exhalation,
Bring your attention back to the central channel,
The sushumna channel.
From your eyebrow center,
Throat center,
Heart center,
Navel center.
And on the inhale,
Let your awareness flow up through that central channel from the navel center,
Heart center,
Throat center,
Eyebrow center.
Smooth,
Even,
Continuous flow.
And if you notice that your mind is wandering,
Just bring it back.
We could really be patient and kind.
Check your posture,
Relax your body,
And let your awareness flow again in that channel.
And then to do the second round,
Just bring your attention back into the right side,
The right channel.
Exhale from the eyebrow center through the throat center and heart center to the navel center,
Just to the right of the central channel.
Take your time,
Easy,
Smooth,
Continuous flow of breath,
Awareness,
And sound.
Next exhalation,
Just to the left of the central channel.
Allow yourself to really relax into that soothing rhythm,
The continuity,
The ease.
Next exhalation,
Again to the right side,
From the eyebrow center,
Throat center,
Heart center,
Navel center,
Just to the right of the central channel.
Next exhalation to the left side.
Let all of your awareness be right in the center there,
Just to the left of the central channel,
Right here in the subtle body,
Not out in the world somewhere.
Simply bringing your attention back.
And then back to the right hand side,
Just to the right of the central channel,
Eyebrow center through to the navel center.
Smooth even flow of awareness and sound.
Next time you exhale,
Switch over to the left side.
And then back to the central channel,
Exhale and inhale with your awareness flowing through that thin stream,
That thin tube,
However you might visualize it if that's helpful.
In a felt sense,
Let your awareness flow through your body,
Through that space your body is occupying.
And so you're flowing through a thin central channel from the eyebrow center,
Exhale through to the throat center,
The heart center,
The navel center,
Inhale back to the top.
And then switching back over to the right hand,
Up and down to the right side of that channel.
And then to the left.
And back to the central channel again,
Eyebrow center,
Throat center,
Heart center,
Navel center.
Allow your awareness to flow in coordination with the breath,
Inhaling from your navel center up through your heart center,
Throat center,
Eyebrow center.
Exhaling so,
Exhaling hum,
Smooth,
Continuous.
Let all of your awareness flow through that central channel.
If your mind is wandering,
Simply bring it back and check your posture that you're comfortable and upright,
You have room to breathe.
Relax your body from head to toes and then come back into the interior,
Into the subtle body energy.
Let your awareness continue to flow in that central channel.
Exhale from the eyebrow center through the throat center,
Heart center to the navel center and back.
Continuing to bring your attention,
Your mind to this flow,
Smooth,
Continuous.
And as we do that,
We sometimes notice that the sound gets very soft and subtle.
We get into kind of a groove that can be very reassuring and grounding.
Notice the simple flow of our attention in the space of the body,
In the subtle body,
Exhaling from the eyebrow center,
Inhaling from the navel center,
Letting your awareness flow through this central channel.
And notice how you feel energetically,
How you feel in your nervous system,
What's going on in your thought stream and your mind.
Even as you continue to be aware of that gentle flow,
Notice your experience.
And then as you finish the practice,
Let the flow come to a stop.
Notice the stillness or notice your experience in your body.
Notice your breath again through your nostrils,
Through your belly.
And when you're ready,
Open your eyes.
