Welcome to practice.
My name is Neil Seligman,
The conscious professional.
Thank you for joining me today for this guided mindfulness practice for cultivating core presence.
Begin by finding a comfortable sitting or standing posture and by bringing your awareness to the breath.
Take a few moments to let yourself arrive and allow the breath to draw you gently into both internal and external awareness,
Allowing your eyes to be open or closed,
Whichever feels most appropriate for you and this can change through the practice.
We begin by landing on the breath.
Find the breath in your body and just notice the rhythm that the breath holds for you today.
As you land here,
Noticing that which is already present,
Notice there is no intention to change the rhythm of the breath,
Simply to appreciate the living breath that is moving in and through and beyond you.
Notice the weight of the body,
The weight of the body invites us to land,
Whether we are seated or standing,
Feeling those points of contact between the body and the ground.
Find yourself in this specific place,
Taking up space in this moment of time.
Breathe.
In this practice we're going to direct our awareness through five planes of presence.
The first is height,
The second is width,
The third is depth,
The fourth inwards,
The fifth outwards.
So let's begin by just breathing awareness through your full height.
Allow yourself to become tall in the body,
Allow the vertebrae to find space in the spine,
Notice the body moving effortlessly towards alignment.
Breathe into the gaps and spaces and notice yourself lengthening,
As if pulled and stretched by the breath itself,
Ease the breath,
By the breath itself,
Ease full,
Opening,
Expanding,
Take up your full height.
As you breathe,
Allow yourself now to move into an awareness of your full width from the outer left arm through the whole breadth of the body to the outer right arm.
Our width invites us to take up space in this world and so remind yourself that you have permission to take up space in this world and if you need to give yourself just two percent more permission to take up space,
I invite you to do that now.
The third plane of awareness is depth and so we bring awareness on the breath from the front body through to the back body,
The front body through to the back body and so we move into three dimensions,
Our height,
Our width,
Our depth.
We have power and potency because of this third dimension.
The fourth dimension is inwards and so we move on the breath towards the center point of gravity in the body,
Breathing not to contract but to focus into the center,
Focus into the core and we breathe with accuracy and precision into the center point,
The fulcrum of awareness.
And finally we allow the focus to move outwards,
Outwards as if exploding like the big bang,
Awareness spreading from the center of the body through the body and beyond the body in every direction,
A spherical reaction of awareness moving through awareness,
Life and light exploding through the universe of your being and body.
And allowing yourself to experience this on the breath,
Allowing images,
Feelings,
Sensations,
Thoughts to arise and subside around you,
A creative explosion of heart wisdom,
Intelligence all around and anchoring this through the body,
Deep presence,
Embodiment,
Catalyzing the love,
Compassion and connection of this human vehicle.
Presence,
Wisdom,
Embodiment,
Love.
Experiencing yourself in the round,
In community as one.
And breathing here,
Breathing here,
Allowing yourself to simply be.
And as we inhale all the way in and exhale all the way out,
We breathe in and exhale all the way out and begin to prepare for the return,
Setting for yourself an intention,
An intention inspired by this practice,
By your wisdom,
By your experience,
Opening gradually to the sounds around you.
And on the next exhale following the breath up and out and opening your eyes to the sound of your breath.
And on the next exhale following the breath up and out and opening your eyes in your very own time.
Thank you for joining me in practice today and please do follow me to be the first to hear of new meditations and if you wish to support my work your donation will be most gratefully received and help me continue creating original content for this wonderful community of meditators.
Have a beautiful day.
