Hi and welcome to this brief meditation to help you find focus.
Make yourself comfortable.
Allow the body to settle in.
Eyes can close or the gaze just softens.
Take a nice full breath in through your nose and exhale through an open mouth with a sigh.
One more time.
Full breath in through the nose,
Exhale in a sigh.
Allow your body to get heavy.
Release any holding in the jaw.
Create some space between the back teeth.
Observe the shoulders softening.
Let go of any holding through the belly.
Belly eases.
No holding.
Relax the hands.
Let the feet get heavy.
And simply become aware of your body resting just as you are.
And with your next natural exhale,
Let go of any remaining tension or holding in the body.
Let it all go.
And slowly direct your attention to your breath.
And gently begin to lengthen your inhales and exhales to the extent it's comfortable breathing in and out of the nose.
As you inhale,
Take your time.
Allow the lungs to fill fully.
No straining.
And as you exhale,
Take your time.
Allow the lungs to empty completely.
As you inhale,
Draw the breath deep into the belly,
Feeling the belly expand in all directions.
As you exhale,
Observing the belly fall.
Keep going in these long,
Full rounds of breath.
And allow the mind to follow the full path of the breath.
As you continue with these long breaths,
Allow your inner gaze to come to rest at the very base of your spine.
Inner gaze resting at the base of your spine.
And begin to imagine hovering at the base of the spine,
An orb of light.
It's the first color you see or want it to be.
Just watching this orb hovering.
And with your next breath in,
Guide the breath and that orb of light steadily up the spine all the way to the crown of the head.
And as you exhale,
Guide the breath and that orb of light gently back down to the base of the spine.
Keep going in that pattern.
Inhaling,
Breath and orb of light slowly rise,
Floating up to the crown of the head.
Exhaling,
Sensing,
Watching that orb of light slowly float back down.
Keep going,
Finding your own rhythm.
Completely engaged in this path of light and breath.
If the mind should wander,
No worries,
Come back to guiding that orb of light gently up and down the spine.
Noticing the sensation as that orb floats steadily up and down.
And as you complete your next exhale,
Release any guiding of the breath and simply observe that orb of light hovering at the base of your spine.
And now watch as that orb of light gently dissolves,
Disappears.
Bring your inner gaze to rest at the point between your eyebrows,
The eyebrow center.
Awareness just hovering here.
And now slowly begin to lengthen your inhales and exhales.
Allow every round of breath to slowly guide you back into the here and now.
Become aware of any sound around you,
Whether it's near or far.
Notice the sensation of the air against your skin.
Notice the heaviness of the body and where it connects to what's supporting you now.
And in this moment,
Receiving this intention,
I am focused and clear.
I move through my days in awareness.
Only as it feels right to you,
I invite you to open your eyes.
Thank you for joining me.
Jai Bhagwan.
