Excerpt from Freedom of Movement and Thought Retreat

“Prayer is when the mind is one-pointed and man talks to infinity. Meditation is when the mind becomes totally clean and receptive, and infinity talks to man” - Yogi Bhajan

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Posture for meditation:

Sit with a straight spine either crossed legged or in a chair with your feet flat on the ground. If you can sit on the floor use a pillow or bolster to get your knees lower than your hips and tilt your pelvis slightly forward. You should feel your sitting bones connected to your seat. Lift your spine slightly upward, out of your waist, like a puppeteer is fulling a string lifting your head and shoulders. You may want to do a few shoulder rolls to encourage your shoulder blades to relax and sit down the back. Lift your chest but tuck your chin slightly. Let your hands rest on your knees. Still the body. Make any subtle movements to become as comfortable as you can. Soften the belly. Close down the eyes. Let your jaw release and your tongue settle into the bottom of the mouth. Breathe through the nose.

Allow your breath to come in and out naturally, breathing more deeply and consciously will affect you both physically and mentally.

In stillness the mind will jump around, grasping at thoughts. Focus on the breath.

Observe the body and its sensations. Become receptive to each part of the body, from the top of your head to the tips of your fingers and toes. Simply let the thoughts pass by the window of your consciousness, like clouds moving in the wind. By doing this you are stopping these thoughts from fully entering your subconscious. And you are effectively cleansing your mind. You are renewed.

Now bring your attention to the third eye, the area between the brows. Breathe your breath here, maybe visualizing a spot of indigo or white brightening with each inhale. The third eye chakra is an energy center in the body which allows us the opportunity to “see”. We can see the unseen and know the unknown. It is the center of our intuition, and it is a direct door to the infinite wisdom of the universe. Focusing the breath and the mind on the third eye not only brings deep relaxation, but it allows us an active sense of knowing. It helps us be an agent of the change we want in our life.

Feel your aliveness. Feel your essence from the inside out. Soften yourself into a receptive and intimate presence. Bring your attention to your heart space, and feel the vast field of awareness that lives there. Find a delicate and tender receptivity that is aware of the sensations in the heart. Sense the body as a field of aliveness. Feel your own energy and then turn outside and become more receptive to the energy around you. Dwell in your heart. Explore the deep well of compassionate love that is always accessible there. Stay here, breathing into your heart for as long as you’d like.

When you’re ready to come back, bow your head in gratitude to yourself for becoming more receptive and taking steps toward living a more heart-centered life.


(A recording of this meditation will be available on our Soundcloud soon!)