Come into a comfortable position now.
Somewhere you'll be comfortable and able to completely relax your body and your mind.
Perhaps lying on the back with the eyes closed or if you prefer fixing a soft gaze towards the ceiling.
Arms and legs alongside the body.
All the muscles of the arms legs and torso relaxed.
Your legs are so relaxed that perhaps your feet fall out to the side if that's more comfortable.
Don't worry about the direction of the hands or the feet.
The most important thing is that the muscles are relaxed and you're comfortable enough to lie here for the next few moments.
So breathing naturally,
No particular rhythm.
Breathing naturally in and out through the nose as you settle gently into your space.
Inhaling and exhaling.
Inhaling and exhaling.
As you settle gently move your awareness to the sounds within.
The sounds of your own physical body.
Perhaps the sound of the breath,
The inhale,
Drawing in that vital prana,
Chi or energy into the body as it enters through the nostrils,
Passes over the back of the throat and moves down towards the lungs.
All the sound of the exhale as the air rises from the lungs back of the throat and out again through the nostrils.
Simply observing,
Listening with detachment,
Allowing the breath to enter and leave the body in its own rhythm.
Perhaps only observing how the rhythm slows by itself as you relax.
Inhale and exhale.
Inhale and exhale.
With your focus inward we are ready to explore the creation,
Circulation and consolidation of our internal energy.
Creation,
Circulation,
Consolidation.
Bringing your attention back to the breath,
Observing the gentle rise and fall of the chest.
As you follow the breath in and out through the nostrils feel that energy,
Prana,
Chi that you draw in,
Building in the heart center in the middle of the chest,
Building,
Expanding,
Increasing our store of vital,
Pure energy.
Feel perhaps that energy pulsing as it expands,
Filling the heart center with compassion,
Love,
Trust.
Compassion,
Love,
Trust.
Compassion,
Love,
Trust.
Inhale and exhale.
On the next inhale draw that energy back into the middle of the spine,
Draw it up the spine,
The neck,
Over the back of the head to a point between the eyebrows,
Sometimes called ajna,
Sometimes the third eye or even the sixth chakra.
Continue your natural breathing here as all of the energy from the heart center moves to ajna between the eyebrows.
Feel that energy bringing insight,
Perception,
Intuition.
Insight,
Perception,
Intuition.
Insight,
Perception,
Intuition.
Inhaling and exhaling.
On your next exhale draw that energy from ajna between the eyebrows all the way down the front of the body to a point between the pelvis and the belly button,
Sometimes called svadhisthana or the second chakra.
Creativity,
Pleasure,
Relaxation.
Creativity,
Pleasure,
Relaxation.
On the next inhale move that energy back to the pelvic floor,
Sometimes referred to as muladhara or the first chakra.
Grounding,
Health,
Security.
Grounding,
Health,
Security.
Continuing to inhale draw the energy all the way up the back of the spine,
The neck,
Over the top of the head,
Pausing again at ajna between the eyebrows before exhaling and drawing that energy all the way down the front of the body to svadhisthana,
That point between the pelvis and the belly button.
Pausing here before we inhale draw back to the pelvic floor all the way up the spine,
Settling again at ajna between the eyebrows.
Continuing this cycle at your own rhythm you may choose to pause at each point and retain the breath or you may choose just a continuous cycling over the energy.
Starting at ajna,
Insight,
Perception,
Intuition.
Exhale svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
Inhale,
Ajna,
Insight,
Perception,
Intuition.
Exhale svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
Inhale,
Ajna,
Insight,
Perception,
Intuition.
Exhale,
Svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
Inhale,
Ajna,
Insight,
Perception,
Intuition.
As you circulate the energy down the front of the body and up the back of the spine perhaps you become aware of a subtle vibration increasing slightly each time we move through that cycle of energy movement.
Perhaps we feel that vibration radiating out from the spine,
Out through the torso,
The limbs to the hands and the feet.
Moving in slow steady waves as we continue to cycle the energy down the front of the body up the back of the body bringing your attention to ajna,
Insight,
Perception,
Intuition,
Svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
Ajna,
Insight,
Perception,
Intuition.
Svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
Perhaps if we pause at each point we contemplate or perhaps we contemplate as we move through the cycles smoothly one after the other.
Ajna,
Insight,
Perception,
Intuition.
Svadhisthana,
Creativity,
Pleasure,
Relaxation.
Muladhara,
Grounding,
Health,
Security.
On your next inhale bring the cycling of the energy to a gentle stop maintaining the energy at ajna between the eyebrows and returning to a natural rhythm of breath.
Perhaps now the only sensation that remains in the body is a subtle vibration radiating out from the spine filling the body.
Savor this sensation for a few more breaths,
Natural breathing,
Your own rhythm.
Inhale and exhale.
Inhale and exhale.
Gently draw the energy from ajna back to the heart center from where it started completing the cycle of creation,
Circulation and consolidation.
Taking a few more breaths to finalize that consolidation of the additional energy that we've created consolidating it back in the heart center.
Keeping the eyes closed again start to become aware of the noises around you gently bringing yourself,
Your presence back to the room.
Maybe wiggling those fingers and toes and in your own time rolling to one side before slowly coming up to a comfortable seated position.
A couple of breaths here slowly blinking open the eyes perhaps gazing at the floor initially.
Staying here for as long as you need to today for as long as you want for as long as is necessary to ensure that the benefits of this meditation carry forward with you into the rest of your day.
This completes this brief meditation.
Namaste.
