So take a deep breath right now and begin to focus on your breath.
So begin to relax your body after that deep breath and become one with the rhythm of your breath.
What happens usually during this time you'll have what are called monkey thoughts.
If you remember the monkey in the zoo,
How vibrant they are,
How active they are,
How all over the place they are,
Sometimes we have these kinds of thoughts when we're choosing to move into a place of silence.
And so what we can learn how to do,
We become thought whisperers and we begin to notice that these monkey thoughts are preventing us from going any deeper.
So we move away from the energy of that monkey thought and we begin to just observe the thought as simply being energy.
And once we just observe it,
We pull the energy from it just in the observation and we go deeper.
So observe yourself doing that now for the next few moments as we continue to breathe and focus on the breath and focus on transforming the monkey thoughts.
Remember to breathe.
It may be helpful to begin to breathe in through your nose and out through your nose.
If you have any blockages in that area,
Just use your nose and your mouth.
But the preference is in through your nose and out through your nose.
You'll begin to feel the temperature of the in breath and the difference between that temperature and the out breath.
Again focusing on the breathing,
Transforming the monkey thoughts.
And again,
You'll begin to feel the temperature of the in breath and the difference between the breath and the out breath.
And again,
You'll begin to feel the temperature of the in breath and the difference between the breath and the out breath.
The key to urban meditation is to begin to understand that nothing is a distraction.
That if you are in a place where you can hear a baby cry or a telephone ring or traffic outside of your window,
Whatever it is,
We begin to understand that there is only one source and one supply of all life,
The infinite energy of all life.
And this energy can never be depleted and yet it is everything that we experience.
So when I hear a sound,
If I label that sound noise,
Then it becomes a distraction.
But it becomes an attraction when I label it sound,
Simply another way that the infinite creation of the universe or creator if you will,
That infinite original energy is being expressed through sound.
That sound can be a beautiful piano melody or it can be a screeching tire outside of the window.
It's still sound.
So in urban meditation,
We begin to practice including sounds in the meditation as simply another vibration of love.
Remember to breathe.
Whether you do this,
You do that and the sound stayed emotional,
But in direct contact so you prim Grahamann Thomas As you breathe,
You can self-scan your body temple.
So take a deep breath and begin to imagine healing energy flowing down through your body,
From the very,
Very top of your head out through the bottom of your feet.
Taking that deep breath,
Feel,
If you will,
Using your image in action or your imagination,
This healing energy or healing light flowing down through your head,
Over your eyes,
Your eyelids,
Your nose,
Your lips,
Your teeth,
Your tongue,
Your ears.
Take a deep breath into that area as you feel all of that energy flowing down through your throat area.
This throat area is such a significant,
Important,
And precious part of life.
It is the area or the bridge between the head and the heart,
The inn and the yin,
The thought and the feeling.
And just see that area being relaxed as you take another deep breath.
The shoulders begin to relax as they say,
Allowing the weight of the world or the thoughts of doing be released as you breathe into that area.
And that naturally allows the biceps to begin to relax your elbows,
Your forearms,
Your wrists,
Your hands,
Your beautiful precious hands,
The fingers and the fingernails.
Feel the energy from the top of your head through your fingernails flowing with healing light and healing energy.
And now take another deep breath and allow that same energy to flow down through your torso,
Your upper chest,
Your stomach,
Your upper back,
And your lower back.
Begin to relax simply because we're putting attention on these parts of our body.
This body is loved as we love it by simply putting our attention on every aspect of it.
It performs for us all the time.
And so in this performance,
We get to acknowledge in love how much we appreciate by allowing the breath and this healing energy to flow down through every organ of this torso.
Each organ is perfect in its structure,
In its color,
In its hue and texture,
Function and form.
Absolutely claiming and accepting perfect assimilation,
Perfect circulation,
And perfect elimination throughout this body right here and right now.
Taking another deep breath,
We move into the lower area of the torso knowing that everything is perfect,
Whole and complete and function as we focus on the thigh bone,
The femur,
The longest bone in the body.
And at this point,
We recognize how awesome the structure that supports the bone,
The tendons,
The ligaments,
The veins,
The vessels,
The capillaries,
The sinew,
The fiber,
The skin,
The blood,
The perfection of this absolute God made or spirit made idea that shows up as this body.
Breathe into the awesomeness of this awareness.
And allow the overflow of this idea to pour down through your knees that function for us all day,
Getting in and out of cars,
Up and down from tables and knowing that that energy flows down into our calves and our shins,
That this ankle area,
All of this whole idea of leg movement is acknowledged and appreciated by simply breathing into it,
Accepting divine order and wholeness and health for the whole body.
And how awesome it is to know that we have been created with these things called feet.
They're so small compared to the body and yet they carry us.
We run with them.
We stand with them.
We drive cars with them.
We put things on them to keep them warm.
And yet right now,
We get to appreciate the essence of what they are.
Pure love,
Pure support.
So breathe into the feet right now,
Those precious extensions of the leg,
The ankle,
The heel,
The heel,
The arch or lack thereof,
The toes and the toenails.
And a deep breath,
Feeling the full free flow of this energy from the top of the head all the way through the body.
Vibrant,
Healthy.
Any area that shows up is discomfort.
Take another deep breath and just focus in on that area,
Adjusting the body wherever in total comfort and connection right here in this moment.
At this point of the meditation,
If there's any residual energy of marketplace living,
If there's still a thought that seems to want attention that you don't want in your meditation,
I want to lead you through a process that can take you deeper.
And so what I'm going to ask you to do is I'm going to count backwards from three to two to one.
When I do that,
I'm going to ask you to exhale all of the air out of your lungs.
And then I want to lead you through a five by five breathing.
And that means that you will inhale for five,
Hold for five,
Exhale for five,
Hold for five.
And we'll do that kind of five square things for five times.
And so prepare yourself,
Relax in that beautiful body temple.
So inhale and exhale three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Five.
And hold two,
Three,
Four,
Five.
And exhale two,
Three,
Four,
Five.
And hold empty two,
Three,
Four,
Five.
Now breathe naturally.
When you and I focus on breathing,
When we center our attention on the breath,
We become deeply aware that we are connected to the source and supply of all life,
That this breath is our immediate reminder that there is in essence a presence in the universe that continuously gives us this thing called life,
Which is contained in the process of breathing.
And so the sacredness of the awareness of the breath becomes so evident in this process that anything unlike this truth must be dissipated,
Transformed,
Or transmuted in the process.
Get ready to exhale.
Exhale three,
Two,
One.
Inhale one,
Two,
Three,
Four,
Five.
And hold two,
Three,
Four,
Five.
And exhale two,
Three,
Four,
Five.
And empty two,
Three,
Four,
Five.
Inhale one,
Two,
Three,
Four,
Five.
And hold 2,
3,
4,
5 and exhale 2,
3,
4,
5 and hold 2,
3,
4,
5 and inhale 1,
2,
3,
4,
5 and hold 2,
3,
4,
5 and exhale 2,
3,
4,
5 and hold 2,
3,
4,
5 and inhale 1,
2,
3,
4,
5 and hold 2,
3,
4,
5 and exhale 2,
3,
4,
5 and just breathe.
What are you aware of in this moment?
And who is aware of the awareness?
What are you aware of in this moment?
What are you aware of in this moment?
What are you aware of in this moment?
Begin to reflect again upon your breathing with a deepened awareness of the beautiful eternal dance that takes place between the breathing and the heartbeat.
The heartbeat of life is eternal.
We enjoy it while we enjoy it.
We use it while we use it.
But it is eternal.
So go deeper into that intimate dance between the beat of your heart and the rhythm of your breath.
So go deeper into that intimate dance between the beat of your heart and the rhythm of your breath.
Begin to feel your presence right where you are.
Begin to feel your presence right where you are to allow your attention to move into the actual physicality of your experience in this spiritual essence of love,
Connection,
And know that there is no separation,
That this place of intimate love is always present.
All meditation is,
Is a reminder or a revisiting or a forward connection to that essence,
This place,
This knowingness,
This emptiness,
This vastness,
This eternality of life itself that is always available,
Ever present.
And so we get to use these tools to open the door and enter as often as possible,
For as long as possible,
To go as deep as possible.
And yet every experience in meditation is a life-affirming adventure of wholeness,
Of oneness,
All solution,
All answer,
Bursts forth from this connection.
Not from my thinking,
Not from my manipulating,
Not from my wanting,
Not from my wishing,
Not from my desire,
Not from my dream,
But from my connection.
And so as we move back or forward into the experience of this day,
Just know that this idea of urban meditation is available,
Possible.
And essential for living the fulfilled life that you were born to experience.
I invite you to journal on your experience and to live fully from this that you have created as another adventure along the way.
Walk in balance,
In love.
Namaste.
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All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
No part of this recording may be reproduced without Mooji Media Ltd.
's express consent.
