It would be best to do this meditation sitting if possible.
Allow the sound to represent the call to get in touch with yourself.
Clearing the space for something very important and vital for your life.
Take a moment to bring your attention to the periphery of your body,
The very outer layer of your physical presence.
You might start by feeling the touch of your clothes,
Hair or the air around you against your skin.
Notice where you are able to feel contact with an external object like the floor,
Pillow,
Chair or blanket.
Scan the entire surface of your physical body from the top of your head to the bottom of your feet.
Noticing the most external aspect of this physical container.
Now begin to gradually bring your attention further inward.
Traveling from the outermost layer of yourself toward the center of your trunk.
Eventually bringing your attention toward your spine.
Feel the central column vertically stacked,
Keeping you upright.
You might imagine it as a long tube or a pillar,
A hollow stem or a beam of light.
Just going from the top of your head to the very bottom of your torso.
Take some time to travel up and down the center of your body with your attention.
You might imagine a glowing spherical light traveling up and down like an elevator car.
You could give it a color,
Just something that represents your presence riding up and down this vertical line.
You could coordinate your inhales to happen as you bring your attention upward toward the top of your head and your exhales as you travel downward toward the bottom of your trunk.
Notice if there is a clear path for you to move through with grace and fluidity.
Staying with the rising and descending energy riding along the vertical path at your center.
The next time you arrive at the bottom,
Notice the very bottom of this support structure and keep your attention right there.
Imagine the bottom of this column extending downward beyond your physical boundary and it's reaching toward the very core of the earth.
Visualize something,
Any object that could serve as an anchor for you to connect to.
You could use the image of a core crystal or a rock.
Really anything will do.
You want to imagine your central channel connecting to this object.
Keep that felt sense of a connection to the center of the earth.
As you travel your attention,
Back up the channel,
Following it upward toward the top of your head.
Once you arrive at the top of your head,
Notice a beam of light extending from your column vertically straight upward toward an infinite space above you.
Visualize an image that could represent pure,
Sacred energy.
See the vertical energy within you anchored from below,
Reaching upward and connecting with this divine energy above.
While remaining in connection with both your grounding anchor and the pure source above you,
Bring your attention to the very center of the column that is within you.
Imagine from that place several rays of light extending outward in every direction,
Connecting you to everything around you,
In front,
Beside and behind your body.
Keep the felt sense of your vertical connection while you expand and feel your energy field surrounding you.
Imagine here for as long as you need or want to,
And trust that you can return to this place over and over again,
Anytime.
Thank you for your practice.
