Bring yourself into a comfortable sitting position on a meditation cushion or chair.
Make sure your spine is upright,
Your neck stays long.
Gently lower your chin,
Which will help you stay focused.
Rest your hands on your thighs.
Close your eyes and bring your attention to the breath.
Begin to deepen your breathing,
Both inhalations and exhalations.
As you breathe,
Focus your mind on the breath.
Breathe smoothly in and out from the nostrils.
Notice that with the inhalation your belly and chest rise.
With the exhalation your belly and chest sink back toward the spine.
Please continue breathing like this for a few more moments.
Inhalation belly and chest rise.
Inhalation belly and chest fall back toward the spine.
Notice that with every inhalation your spine grows taller.
With the exhalation notice your belly contracting.
Inhalation is elongating,
Lifting you up.
Inhalation is grounding,
Bringing you stability.
If at any time you lose your focus,
Bring yourself back to this awareness of your breath.
Trust the process of your breath.
Feel the breath from the inside,
A smooth,
Even,
Silent breath.
Inhalation belly and chest rise.
The spine grows taller.
Exhalation belly and chest contract.
Notice stability and centeredness.
Now move your mind and awareness even more inwards,
Into the heart area.
Allow your awareness to rest there,
In the center of your chest.
Keep your breath silent and deep.
And now with an inhalation sense a wave of energy descending from the heart center to the pelvic floor.
With an exhalation sense that wave rising back up to the heart center.
Inhalation from the heart center to the base of the spine.
Exhalation from the base of the spine back to the heart center.
Keep your breath smooth and even.
Moving awareness and energy between the heart center and the base of the spine.
Sense a wave of life force moving along the spine with the breath.
Inhalation descends from the heart center to the base of the spine.
And rises back up to the heart center.
Mind follows the breath.
Allow your mind to become absorbed in this wave-like motion.
Please continue moving your awareness and energy in between your heart center and the pelvic floor,
Base of the spine.
If at any time you lose your focus,
Bring yourself back to this movement of energy.
Inhale heart to the base of the spine.
Inhale base of the spine back to the heart.
Sense this wave of energy filled with joy,
Freedom and peace.
Be aware that this wave is connecting you to your innate fulfillment and contentment.
This innate fulfillment and contentment is always there.
And you can learn how to connect to it via meditation.
Please continue to follow that wave of joy,
Freedom and contentment for a few more moments.
Let go of that wave,
Movement of energy and awareness.
And simply rest in the essence of this wave.
Resting your awareness in the heart center.
Start deepening your breath and feel into your body.
Start slowly coming out of this meditation.
When you are ready,
Open your eyes.
