Find your center.
Wherever you are,
Close your eyes to the outer world,
But wake up inside.
To do this,
You have to stack your bones in such a way that they support you,
Like the inner construction of a building.
Make your body upright and alert,
But allow everything else to soften.
Your eyes,
Your nose,
Your mouth,
The skin covering your entire physical form,
Your ears.
Even feel as though your limbs,
Your arms and your legs,
As though they unhinge from their main points of connection to your body.
Soften in an alert,
Alive and awake way.
With each in-breath,
Feel as though the energy of your body pulls inward towards the center of yourself.
With each out-breath,
Send that energy downwards to the bowl of your pelvis.
Create this sensation as you manipulate your breath in this way.
This sensation that you pull the breath in to the center of yourself.
And this sensation that you press the breath down into the base of your body.
And then repeat this process,
Inhaling as you draw the energy in,
Exhale as you settle it down.
Use two methods of engagement.
One method is to command yourself.
Inhale,
You can say in your mind quietly,
I bring my energy into the core of myself.
Exhale,
You can say,
I press my energy down to the stable base of my body.
I pull my energy in to the core of myself.
I press my energy down to the stable base of my body.
You can use this inner dialogue,
But you can also simply bring to your mind the sensation of surrendering the breath inward.
And allowing it to sink downward with each inhalation and each exhalation.
So it becomes a breathing meditation as you look for the core of yourself and you settle your breath deep into a stable,
Grounded space within you.
Depending upon the nature of your mind,
If it is very active or if it is very passive or anywhere in between,
You must identify different techniques to help you find this central point inside of your body.
You can imagine as the in-breath comes in and drops down,
It hits a point in your body we will call the center of yourself.
This center is unique to you.
Some may feel it higher up towards the throat.
Others may feel it lower down towards the pelvis.
But there is no right or wrong place to feel this central point of yourself.
There is simply a place you feel it now.
Look for this center place within you.
Relax away from directing the breath in this inward and downward motion.
Simply settle your mind at this center point you've identified for you.
And once you settle your mind into this space,
Just breathe.
Breathe naturally.
Don't worry about forcing it because the breath will come to you on its own.
With your mind rooted into this center point of yourself.
Feel as though this center area expands and contracts with each natural rhythmic breath.
This is your home.
It is unique to you.
Now that you know where it is,
You can return to it anytime there is a need.
Take a few moments now exploring what it feels like in this space inside of yourself.
Let it be effortless.
If your mind wanders,
That is okay.
Noticing it,
Simply bring it back.
Finding this center point of yourself wherever you feel it inside of your body.
Rest your mind there as you breathe in and out.
Notice that in this space,
Everything is okay.
In this space,
Everything is in alignment.
In this space,
You have all that you need.
Make a commitment to yourself to return here whenever you need it.
Whenever life feels chaotic.
Whenever the world feels as though it is closing in on you.
Come back then to this center point inside of yourself.
And find rest in your home.
Let go of the breath now.
Let go of any effort.
Take as much time as you need here before you return to your day.
Namaskar.
