Come to a comfortable position,
Lying on the back perhaps,
Arms relaxed alongside the body,
Legs relaxed.
Maybe the feet fall out to the sides if that's more comfortable,
If that's just your natural relaxed posture.
Don't be concerned about the direction or the angle of the feet or the hands.
Being comfortable and relaxed is the most important thing here.
Maybe you bring the eyes to a close or if you prefer not to just fix a soft gaze up at the ceiling.
Once you're comfortable,
We're ready to explore the cycle of creation,
Circulation and consolidation of our internal energy.
Bringing your attention to your breath,
Just observe the gentle rise and fall of the chest as we inhale and exhale.
Inhale and exhale.
Inhale and exhale.
As you follow the breath in and out through the nostrils,
Feel the energy,
The prana,
The chi,
Whatever you choose to call it.
Feel it draw in,
Building in the heart centre,
In the middle of the chest.
Building,
Expanding,
Increasing our store of pure,
Pure energy.
Perhaps you can start to feel that energy pulsing as it expands,
Filling the heart centre with compassion,
Love,
Trust.
Compassion,
Love,
Trust.
Compassion,
Love,
Trust.
On your next inhale,
Draw that energy back into the middle of the spine,
Up the spine,
Through the neck,
Over the back of the head,
Settling at a point between the eyebrows,
Sometimes called the arjuna,
The third eye,
Or the sixth chakra.
Continue your natural breathing here.
As all of that energy from the heart centre moves to arjuna between the eyebrows,
Feel that energy bringing insight,
Perception,
Intuition.
Insight,
Perception,
Intuition.
Insight,
Perception,
Intuition.
On your next exhale,
Draw that energy down from arjuna between the eyebrows,
Down the front of the face,
The neck,
The torso,
Back to the heart centre.
And repeat this cycle for the next four or five breaths.
Inhaling,
Taking the energy back from the heart centre,
Up the spine,
Over the head,
To the point between the eyebrows,
Arjuna,
Insight,
Perception,
Intuition,
And exhaling,
Drawing that energy down the front of the face,
Neck,
Back to the heart centre.
Compassion,
Love,
Trust.
You may wish to visualise that energy as a cool,
Blue sphere,
Moving from the heart centre,
Back to the spine,
Over the head,
Between the eyebrows,
And back,
Down the front of the face and neck,
To the heart centre.
Inhale,
Arjuna,
Insight,
Perception,
Intuition.
Exhale,
Heart centre,
Compassion,
Love,
Trust.
Inhale,
Arjuna,
Insight,
Perception,
Intuition.
Exhale,
Heart centre,
Compassion,
Love,
Trust.
Inhale,
Arjuna,
Insight,
Perception,
Intuition.
Exhale,
Heart centre,
Compassion,
Love,
Trust.
Continuing cycling that energy at your own pace,
In your own rhythm.
On your next inhale,
Bring that cycling of the energy to a gentle stop,
Maintaining the energy,
The blue sphere,
The arjuna between the eyebrows,
Returning to natural breathing.
Savouring any sensations that arise or pass through the body for a few more breaths.
Natural breathing.
Gently drawing the energy,
The blue sphere,
From arjuna between the eyebrows,
Back to the heart centre.
Completing the cycle of energy creation,
Circulation and now consolidation.
Keeping the eyes closed,
Start to become aware of the noises that surround you.
Slowly bringing your presence back to the room or the space that you're in.
Maybe gently moving the fingers and toes.
And in your own time,
Roll into one side before gently coming back to a comfortable seated position.
Taking a couple of breaths here,
Slowly blinking open the eyes.
Staying here for as long as you need today.
For as long as you wish,
For as long as is required,
To make sure that the benefits of this meditation carry forward with you into the rest of your day.
Namaste.
