Welcome to this deep dive healing meditation.
This is Michael Byer.
A few things I'd like to touch upon before we get going to help prepare you to best receive this work.
First of all,
This is a lying down meditation.
So just find someplace comfortable.
Your bed is ideal or someplace else where you will not be disturbed by any external influences.
This is a long meditation and the intention of this long meditation is to really help you drop into a deep,
Deep internal space.
It's very useful if you have something to cover your eyes.
If you have an eye pillow,
That's great.
If you don't have an eye pillow,
Even just a rolled-up shirt will work fine.
The other thing with this is ideally you want to be wearing headphones.
The headphones will help to keep your attention more internal and they will also block out external distractions.
You can listen without headphones,
But my experience is you will have a deeper experience if you wear headphones or earbuds or anything like that which will keep your attention more internal.
Then of course please make sure to enable do not disturb on your phone and just make sure there's going to be nothing external that's going to be intruding during this time so that you can go deep and stay deep.
Okay,
So let's begin.
So just begin.
Begin with your hands on your legs.
And feel the weight of your body as it lies there on the bed.
And whatever your morning has brought to you so far,
Just see if you can let that go.
Let all of that subside and come into the here and now.
Because in the here and now,
None of that outside stuff makes any bit of a difference.
Because all of that outside stuff is really just a function of our minds.
At least our relationship with it is and how we choose to relate with it and how it affects us.
But when we come into the present moment,
Our mind slows down and sometimes our mind even takes a complete break.
And when the mind takes a break,
There is no stress.
There is no angst.
There is no conflict,
Either internal or external.
So just let yourself settle into this present moment.
Know that your external world will be there when we finish.
You can always return to it.
But for now,
Just give yourself the gift of taking this time for yourself to step out of that.
And find that sanctuary within your own self where you can retreat and restore yourself.
Again,
Gain a sense of the weight of your body as it lies on your bed.
Feeling the weight of your head and the contact that it makes with the pillow.
Feeling the weight of your calves as they make contact with the bed and your heels and your shoulder blades and your sacrum.
Your sacrum,
The bone at the very base of your spine,
Just before your tailbone.
Really feel the contact that it makes and let that be a root which grounds you into the bed,
Which grounds you into the earth.
Feeling your elbows and the contact they make.
Feeling your hands as they rest on your legs.
Just feeling their subtle weight upon your legs.
And again,
Back up to your elbows and your upper arms and your shoulders and the back of your neck.
Again,
Feeling the weight of your head,
Your whole head.
And just see if you can let gravity do its work.
Letting gravity hold you,
Embrace you,
And pull you down toward the earth in a grounding way.
See if you can let go of resistance to the force of gravity there in your head.
Just letting it be heavy.
And then bring your attention to your eyes.
And feeling the quality of your eyes.
Just noticing where they're at.
If they're feeling relaxed,
If they're feeling un-relaxed,
Just noticing.
No need to make any changes.
But you may find that just in the noticing,
There might be a slight bit of softening that happens.
And bring your attention back down to your hands.
Again,
Feeling the contact that they make with your legs.
Notice the relationship between your palms and your legs.
And see if you can put your attention right in that space where your hands end and your legs begin.
Noticing the different textures underneath your hands.
You might notice that your fingers make a little bit more obvious contact.
And perhaps your palms make a little bit less obvious contact.
And now very slowly slide your right hand upward until it comes to your heart.
And let your hand rest there on your heart.
And then very slowly slide your left hand upward until it rests upon your belly.
Just a couple inches below your navel.
And now bring all of your attention into your right hand.
And again,
Put your attention in that space in between your hand and your body.
So it's not quite your hand and not quite your body,
But there is a space in between.
And again,
You might notice that your fingers are making a little bit more direct obvious contact.
And your palm a little bit less.
And just feeling the weight of your hand.
Letting your hand soften and relax.
And then bring your attention to your left hand on your belly.
And just notice the warmth that is there.
Our hands carry energy,
A particular quality of energy.
And that energy has the capacity to nourish our own selves.
And that bit of warmth you may be feeling is that energy and it is that nourishing quality.
And underneath your left hand you may feel your belly moving with your breath.
Even if it's only very slight.
And what I'd like you to do is whatever length your breath is at right now,
Just increase it a little bit.
Not so much that it's a big long deep full breath,
But make it a little bit more obvious to yourself.
But only as much as it feels gentle and relaxing.
And as you breathe in,
Just allow the breath from deep down in your belly to rise up and meet your hand.
And at the top of each inhale,
Just feel a light flow of energy.
And allow a subtle expansion of your belly there under your right hand.
Take a deep breath in.
And it is kind of what our backpacks And again at the top of the inhale where that subtle expansion happens.
See if there is a slight pause that might want to happen there.
But only if it feels relaxed and natural.
And then after that slight pause,
Just allowing everything to let go in the exhale too.
Move naturally out.
And in the exhale,
Just letting everything go.
The inhale is the active phase of breathing.
We exert just a little bit of effort.
The diaphragm contracts.
There is a doing that happens.
But the exhale takes absolutely no effort.
And you may notice at the end of the exhale that there wants to be a natural pause between the exhale and your next inhale.
And that pause could be just for a moment.
Or it could be for several moments.
Whatever the length of the pause,
If it's there for you.
Put all of your attention into that open space of the pause.
There is deep,
Deep stillness in that pause between the exhale and the inhale.
Exhale And continuing to let go And once again feeling them feeling the quality of your physical eyes And Just taking a couple of steps back from your eyes And just letting your consciousness your awareness Perceive them Recognizing that there is a difference between you the real you Your consciousness Your Consciousness Your Consciousness Your consciousness and your physical body And recognizing the space that is there in between And Your consciousness has a Natural healing power of its own When you direct your consciousness to a part of yourself Whether that be a physical part of yourself or a non-physical part of yourself And you let your consciousness rest upon that thing Rest upon that thing Naturally that thing starts to come back into balance It starts to come back into harmony With your consciousness Which is absolutely pure So all we have to do is take the time To turn our attention to the places that are asking for our attention And our eyes in particular do so much work They're in constant motion Constantly reading our environment looking at screens So the eyes can really use some loving attention So the quality with which we gaze upon our own eyes With our consciousness Makes a difference So see if you can gaze upon your own eyes with a Gentle smile A gentle smile the way that you might look at a baby You You You And keeping your attention upon your eyes At the same time become aware of your breath once again And let your breath be slightly expanded beyond its natural resting state Make the breath just long but gentle and relaxed There in your belly So at the same time as you have a bit of awareness there on the breath in your belly The breath in your belly also have some awareness on your eyes And your breath is flowing in your body It flows wherever your attention is And your energy and your breath Are distinctly linked together So as you continue to breathe And you have your attention on your eyes Just see if in a subtle way you can feel the breath actually moving in and out of your eyes So imagine feel actually on your inhale that you're actually inhaling through your eyes And then on the exhale that you are breathing out through your eyes It's a subtle feeling it's not as obvious as the breath moving in and out of your lungs But you may feel something a certain flow a certain movement as you rest your attention there in your eyes and Allow the breath to move So on the inhale into your eyes Really feeling the nourishment that the breath brings to your eyes The refreshment Like you're filling them up with something good Because the inhale is full of only good positive energy And you're bringing freshness and new life into your eyes And on the exhale really feeling the let go and the release The exhale carries off the unwanted energy and the tension and everything that has accumulated over time And everything that has accumulated over time And everything that has accumulated over time And everything that has accumulated over time And everything that has accumulated over time Now see if you can take that awareness of your breath In and out of your eyes And move that awareness to the back of your head There's a place at the back of your head where at the bottom of your skull meets the soft flesh of your neck And it's a place where we often hold tension and there's congestion there So just like you were doing with the breath in and out of your eyes See if you can move the breath in and out of that spot right there Right where the bone and the soft flesh meet So on the inhale just filling that area up Bringing the freshness of your breath into that space And letting it expand And let it expand And let it expand And let it expand And let it expand And let it expand And let it expand And on the exhale just letting all effort go Knowing that the tension and the unwanted energy that is lodged there will just naturally flow outward wherever it needs to go You don't have to direct it And let it expand And like we were doing earlier with the inhale At the top of your inhale where there's a slight expansion For just a moment see if that wants to pause or hold there at the top of the inhale And just let that fresh energy saturate into that space And at the end of the exhale Again see if there wants to be a natural pause before you begin your next inhale And in that pause,
In that space,
Just allowing everything to rest deeply,
Absolutely For just that moment be in a state of pure let go And let it expand And now let your breathing return to its absolute natural state of being Where you're not applying any effort to make it longer Bringing your attention back to your eyes And feeling them Noticing if anything has changed since the very first time you checked in with them And feeling your jaw Letting that soften a little bit And your throat And then bring your attention back down to your left hand on your belly And feel the very subtle movement of your natural breath And keeping your attention on your hand on your belly Letting your eyes soften a little bit more And continuing to let go And now let your breath return to its natural state And let it expand And let it expand And let it expand And let it expand And let it expand And let it expand And let it expand And let it expand And let it expand Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum Aum
