Meditation for inner clarity and peace.
Find a comfortable sitting position on a meditation cushion or chair.
Make sure your knees and hips are comfortable,
Your spine is straight,
Arms and shoulders relaxed.
Rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
Simply notice how your breath feels now.
Notice the inhalation rising and the exhalation falling.
Notice the natural movement of your abdomen as you breathe.
Inhalation is rising,
Exhalation is falling.
Simply follow this natural movement of your breath for few more moments.
Now bring your awareness to the breath moving in and out the nostrils.
Notice that the breath moves from the tip of the nostrils to the point in between the eyebrows toward the center of the forehead.
As you inhale,
The breath is rising through the nostrils.
As you exhale,
The breath descends through the nostrils.
Focus simply on that for a moment,
The breath moving in and out the nostrils.
Inhalation is rising,
Exhalation is falling.
See the breath moving in two separate streams through the nostrils up toward the eyebrow center and falling again as you exhale.
Inhalation is rising,
Exhalation is falling.
As you focus on this rise and fall of the breath,
Begin to notice some unique sensations associated with the breath.
Maybe you will notice the inhalation feels a little cooler,
Exhalation a little warmer.
Maybe you will sense a gentle tingling or pulsing.
Continue to follow the awareness of the breath.
It is natural for the mind to wonder.
If you notice that,
Bring yourself back to your breath.
As you continue focusing on your breath rising and falling through the nostrils,
Gradually your mind will turn into a rhythm of calm and you will start becoming aware of something other than the breath moving along with it.
Maybe a very subtle vibration,
A sensation of light or presence.
Maybe notice that you can sense the breath and awareness moving further along into the midbrain.
Please continue following the movement of the breath and the energy and awareness.
Gradually move your awareness up toward the point in between the eyebrows or maybe even in the middle of your forehead.
Sense into what can you feel the most.
Follow the energy that is gathering in the area of your eyebrows or the forehead.
It is not about an exact physical location,
It is where you feel it the most.
Sense this energy as pulsing,
Vibration,
Simply a sense of presence or light.
Allow yourself to stay with these sensations.
Sense energy and awareness gathering at the point in between the eyebrows or in the area of your forehead center.
Stay with your awareness there.
On your next inhalation draw the line of awareness from the point in between the eyebrows further inside your head to the center of the brain.
With an exhalation move your awareness back to the point in between your eyebrows.
Continue like this for a few more moments,
Moving your awareness between the eyebrow center and the center of your brain and back.
On the inhalation awareness travels on an invisible line from the eyebrow center to the midbrain.
On the exhalation awareness travels back to the eyebrow center.
Moving energy and awareness on an invisible line between those two points.
Please continue.
Inhale the energy and awareness moves to the midbrain.
Inhale energy and awareness back to the eyebrow center.
Notice if you can sense some unique sensations associated with that movement of energy and awareness.
Inhale the energy and awareness moves to the midbrain.
Inhale energy and awareness back to the eyebrow center.
As you focus on this movement of energy and awareness allow the breath to become more subtle.
Maybe even notice that the movement has become independent of the breath.
This movement between the eyebrow and the brain center feels now like a pulse or vibration.
Continue to meditate on that movement of energy drawing closer and closer to its center.
As you relax more and more allow this pulse to slowly dissolve and rest your awareness in the center of the forehead.
Slowly start deepening your breath,
Bringing your awareness to the breath and to your body again.
Bring your hands together in front of the chest.
When you are ready,
Slowly open your eyes.
