In times of stress,
80% of the blood leaves the forebrain and begins to initiate the stress loop,
Releasing hormones,
The adrenals kick in,
The body goes into fight or flight.
In this meditation,
We will bring much needed blood to the forebrain while calming the adrenals.
So let's go over a few points before we begin.
The adrenal glands sit in your back,
Just above your kidneys.
And a reference point to find your adrenal glands is roughly an inch to either side of the navel and up an inch.
We're also going to focus on the navel.
We will focus on the frontal eminence,
Which are the two small little bumps just at the top of the forehead,
Close to the hairline.
And the base of the skull,
Where the spine meets up with the base of the skull.
So let's begin where we are,
Either sitting or lying in our favorite meditative posture.
Pause your breath.
And as you inhale,
Just allow your ribs to expand.
And exhale out through the mouth forcefully,
Pumping the navel towards the spine.
And inhale.
And as you exhale,
Breathe out through the mouth forcefully.
And now inhale one more time.
And now just allowing the breath to release in a long,
Deep sigh.
And now as you breathe,
Begin to feel the cold air hit the tip of your nose as you inhale.
And warm air hits the tip of your nose as you exhale.
Breathing in.
And breathing out.
Another way to calm the mind during stressful times is to just focus on the breath.
So continue to focus on your inhalation and your exhalation.
Feel yourself get heavier with each breath.
Sinking deeper and deeper into the surface that supports you.
And we'll bring our awareness now to the navel.
And to those adrenal points that sit on either side of the navel.
And as you inhale,
You imagine drawing the breath in through these points on either side of the navel straight to your back.
Where the adrenals sit above the kidneys.
Just below your bottom ribs.
And when you exhale,
Focus your awareness to your forehead.
Breathe that energy all the way up to the forehead.
Just below the hairline.
And as you breathe in again,
Draw the energy in from the forehead to the base of the skull.
Right where the spine meets the base of the skull.
And now when you exhale,
Bring your focused awareness to your navel.
Breathe all the air out.
Inhale through the adrenal points on either side of your navel straight back into the adrenal glands.
Exhale from the adrenal glands,
Focusing that energy all the way up to the front forehead.
Breathe in from the forehead to the base of the skull.
And breathe out,
Bringing your focus back to your navel.
Breathe in adrenal points straight back into the adrenal glands.
Exhale up to the forehead.
Breathe in from the forehead straight back to the base of the skull.
And exhale,
Focus on the navel again.
Breathing in from the adrenal points straight back to the adrenal glands.
Exhale and bring that energy up into the forehead.
Inhale from forehead to the base of the skull,
Diagonally back.
Exhale,
Bring your focused awareness to your navel.
Breathe in adrenal points straight back into the adrenal glands.
Exhale,
Adrenal glands to forehead,
Draw that energy up.
Breathe in from the forehead to the base of the skull.
Breathe out from the base of the skull,
Just focus on your navel.
Breathing in adrenal points to adrenal,
Straight back.
Breathe out,
Send that energy all the way up into your forehead.
Breathe in,
Draw it from the forehead back to the base of the skull.
Breathe out,
Focus on the navel.
Continue breathing in.
Breathe out,
Adrenal to forehead.
Feel your breath coming in from forehead to base of skull.
Exhale,
Focus on your navel.
Breathe in,
Draw from adrenal points back.
From the adrenals to the forehead as you exhale.
Inhaling from the forehead to base of the skull.
And breathing out to focus at the navel.
One last time,
Breathing in.
Breathing out,
Pushing it up into the brain to the forehead.
Inhale,
Pulling it back to the base of the skull.
Breathing out to focus on the navel.
Now let your breath return.
Feel the breath.
Let your breath do what it needs to do.
No forcing,
No controlling.
Just breathe and relax.
Breathe and relax.
When you're ready,
Slowly bring your awareness back.
Our meditation is now complete.
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