Three Centered Meditation

Begin by sitting comfortably, quietly, undisturbed. This can be in a chair or on the floor, however you are comfortable.

Become aware of your breathing. Listen to how your breath sounds. How does it feel? Where does it go in your body? Spend 1-2 minutes doing this.

Become aware of your body, slowly from your head all the way down to your feet. Don't leave anything out. Take a moment to really feel each part - your head, your face, your neck, your shoulders, your arms, your hands, etc.

Do you feel any tension or discomfort anywhere? If so, release it by gently directing the breath to that area. Imagine the feeling of tension softening and melting away, flowing down into the earth as you exhale.

Place the tongue at the roof of the mouth behind the teeth to form a connection between two of the major meridians of the body.

Close your eyes and maintain the awareness of your breath and how your body feels.

Breathe slow, soft, full, and evenly through the nose.

Lower Dan Tien, Center of Personal Power and Inner Strength, the Body

Inhale, directing the breath with the mind deeply into the lower dan tien, the center located just beneath the navel, filling the lower abdomen.

Imagine that you are breathing from this center, inhaling, drawing the breath into the dan tien and exhaling, releasing the breath from the dan tien.

Imagine energy riding with the breath. Breathing in strong and pure energy light, breathing out, softly releasing energy light.

Do this for 8 to 12 slow even breaths.

Middle Dan Tien, Center of Love and Compassion, the Spirit or Soul

Now change the focus of the mind to the heart center at the middle of the chest.

Inhale, imagine your breath drawing the warm, calm energy of love into this center.

Exhale from the center, imagine breath and energy emerging and surrounding you with compassion.

Do this for 8 to 12 slow even breaths.

Upper Dan Tien, Center of Higher Knowledge and Spirituality, the Mind

Change the focus of the mind to the 3rd eye center at the point on the forehead between the eyebrows.

Inhale, imagine both breath and clearly focused energy drawn gently into this center, combining your mind with the consciousness of the universe.

Exhale, imagine both breath and energy emanating smoothly from this center, maintaining the connected feeling of the mind to all there is.

Do this for 8 to 12 slow even breaths.

Connecting the Three Centers, the Body-Spirit-Mind

Bring the focus of the mind back to the lower dan tien, below the navel.

Inhale and imagine a line, or channel, of energy moving upwards from the lower dan tien, passing into and through the heart center, and continuing up to meet the 3rd eye center, connecting the three centers. Feel this channel of energy going up through the middle of your body.

Exhale, continuing to imagine the connection - a channel of energy connecting the three spheres of energy together, feeling the centers as the rhythm of their pulsation flows together.

Do this for 8 to 12 slow even breaths.

Harmonizing the Three Centers

Again bring the focus of the mind back to the lower dan tien, below the navel.

Inhale deeply to the center, feeling warm energy accumulate into a sphere of light, completely filling the lower abdomen.

Exhale and imagine the warm energy emanating and expanding from this center, filling your entire body from the head to the fingers to the toes, even going through the pores of your skin to mingle in the energetic field extending about 12 inches outside your body. This energy field surrounds you completely - front, back, top, bottom, and sides.

Do this for 32 slow even breaths.

Closing the Meditation

Now quietly bring yourself back to external awareness.

Rub your palms together creating energy heat.

Place them over your eyes and absorb the energy through your eyes.

Gently massage your face and head.

Take a moment to notice how you feel and Remember.

This is the feeling you will be able to recall during the day when you need it.

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