CHAPTER THREE - Raise Your Vibration

Core Energy Meditation™ Instruction (Transcripts for Guided Meditation Audio)

Welcome to Core Energy Meditation™.

Meditation is a natural human ability. You develop your skill through consistent practice. Be open to the experience and allow it to unfold easily. Simply listen along and follow the cues. That’s all there is to it.

Before you get started, arrange your environment to be private, quiet, and comfortable. When you are ready, begin with

Figure 3.1 Seated Meditation Posture

Posture cues: (Note that * indicates cues given in 40-minute version only) Sit forward on the front edge of a chair, couch, or bed. Sit far enough forward so that you feel some weight in your feet. Place your feet approximately hip wide and parallel.

Allow your hands to rest in your lap, palms up, one resting in the other, with thumbs touching lightly. Soften your hands so they relax completely.

Imagine a heavy weight attached to your tailbone anchoring you into your seat.

Imagine a string attached to the top of your head, pulling your spine gently upright.

Allow your shoulders to relax down easily. Tuck your chin slightly, lengthening the back of your neck. Roll the tip of your tongue up to touch the roof of your mouth. Allow the muscles of your face and forehead to soften and relax completely. Soften your gaze so that you take in the whole space around you.

Lightly close your eyes.

Lower Abdominal Breathing Cues:

Focus into your lower abdomen, your Body Center, and become aware of your breathing there. As you inhale, allow your abdomen to gently expand and fill up. Imagine and feel your breath expand from your lower abdomen upward.

Exhale. Allow your abdomen to relax inward and empty out.

Allow your breathing to slow down, to become quiet, subtle, and soft.

Allow any thoughts, feelings, or tensions to dissolve in your breathe.

Arising thoughts, feelings, and sensations are part of meditation. It’s how you relate to these experiences that matters. Recognize them, accept them as part of what is happening now, let them go, and return to your breathing. Bring your attention back to your breathing as many times as it wanders off.

*Focus your attention into your Body Center. Feel the space of your lower abdomen gently filling and emptying as you breathe.

Smiling Heart Cues:

Now bring your attention from your lower abdomen upward, up through the Central Channel into the middle of your chest, and into the area of your heart.

Feel the connection between your lower abdomen and your heart, between your Body Center and your Heart Center.

Imagine and feel your heart opening. Allow a smile of appreciation, gratitude, and trust to radiate from your Heart Center outward in all directions, to every cell. Your heart’s smile embodies these positive feelings as one healing vibration.

Imagine any thoughts, feelings, or tensions dissolving in the smiling energy of your heart.

*Focus your attention into your heart’s smile. Enjoy that positive feeling in your Heart Center.

Clear Mind Cues:

Now bring your attention from your chest upward, up through the Central Channel, and into the middle of your brain, your Mind Center. Feel the connection between your Heart Center and your Mind Center.

Look, listen, and feel into the middle of your brain. Imagine open, clear, spacious awareness expanding upward and outward from your Mind Center.

Imagine any thoughts, feelings, or tensions dissolving in that spacious awareness.

Allow your Mind Center to become absolutely quiet and still. Become aware of Awareness itself in that space.

Whenever you notice any movement in your mind, any ripple in that open, clear spacious awareness, return to stillness in the middle of your brain.

*Focus your attention into the middle of your brain. Allow your attention to rest in your Mind Center.

Breathing the Central Channel:

Allow your attention to move from the middle of your brain downward through the Central Channel into the space of your heart. Feel the connection between your Mind Center and your Heart Center. Smile again with appreciation, gratitude, and trust from your heart.

Allow your attention to move from your Heart Center downward through the Central Channel to your lower abdomen, to your Body Center. Feel the connection between your Heart Center and your Body Center. Again, become aware of your breathing in your lower abdomen.

Now, as you inhale, imagine and feel your breath moving from your perineum, between genitals and anus, up through the Central Channel all the way to the top of your head.

As you exhale, imagine and feel your breath moving from the top of your head down through the Central Channel returning to your perineum.

Repeat this breathing pattern easily. Inhale life energy up through the Central Channel, exhale life energy down through the Central Channel.

Imagine and feel your breath as Universal Energy that is opening and clearing the Central Channel.

Conclusion A (20-minute Version):

Feel Your Body As a Whole From the Inside:

Now, let go of your breathing altogether. Feel your body as a whole from the inside.

Imagine radiant life energy illuminating every cell.

Imagine and feel your inner body as open, clear, spacious awareness.

Awareness of Awareness Itself:

Become aware of Awareness itself in that space.

Be the watcher, the observer of awareness itself.

Manifestation Cues:

Now in this state of strong, positive, clear, coherence ask yourself:

“What is truly important for me right here and now?”

Allow your answer to arise from the core of your being.

If something specific arises, imagine the realization of that event right here and now. Imagine seeing it. . .feeling it. . .touching it. . .tasting it. . .smelling it. . .being it. Bring that experience into your body right here and now. Feel the peace and joy in “that.”

Whatever is arising right now, allow it to be as it is.

Feel the peace and joy of Being, right here and now.

Closing:

And now, come back to feeling your body as a whole from the inside. Allow inner peace to saturate every cell of your body. Smile with appreciation, gratitude, and trust into your inner space.

Slowly open your eyes and begin to take in the space around you.

Take a few moments to write down anything about your meditative experience that is important to you.

Stand, stretch, and shake out your arms and legs.

Conclusion B (40-minute Advanced Version):

Feel Your Body as a Whole From the Inside:

Now, let go of your breathing altogether. Feel your body as a whole from the inside.

Imagine radiant life energy illuminating every cell.

Imagine and feel your inner body as open, clear, spacious awareness.

Awareness of Awareness Itself:

Become aware of Awareness itself in that space.

Be the watcher, the observer of Awareness itself.

Awareness itself is absolutely clear, quiet, and still.

Whenever you notice any movement in your awareness, let it go, and return to stillness.

Whenever your attention begins to follow anything, let it go, and return to stillness.

Whenever you find yourself wanting to do anything more, let it go, and return to stillness.

You are open, clear, spacious awareness. (Repeat)

Manifestation Cues:

Now in this state of strong, positive, clear, coherence ask yourself:

“What is truly important for me right here and now?”

Allow your answer to arise from the core of your being.

If nothing arises, allow yourself to enjoy the meditation as it is.

Whatever is arising right now, allow it to be as it is.

Feel the peace and joy of Being, right here and now.

Imagine that feeling of peace and joy expanding outwards in all directions.

Include anyone in particular that you would like to in that feeling. Allow your feeling of peace and joy to expand infinitely in all directions.

Closing:

And now, come back to feeling your body as a whole from the inside. Allow that inner peace and joy to saturate every cell of your body. Smile with appreciation, gratitude, and trust into your inner space.

Slowly open your eyes and begin to take in the space around you. Listen to any sounds. Visually take in the whole space without focusing on any one thing.

Feel your body as a whole from the inside and feel your body within the larger space around you.

Take the feeling of appreciation, gratitude, and trust with you into your life.

Take a few moments to write down anything about your meditative experience that is important to you.

Stand, stretch, and shake out your arms and legs.

The Core Energy Technique:

The Core Energy Technique helps you to quickly recall your meditative experience and return to a Core Energy State of strong, positive, clear coherence. You can use this technique at anytime, anywhere, to de-stress and regain a better perspective.

Practice the four cues in order. Combine this with regular meditation practice and you will be able to shift your vibration whenever you have gotten off track.

From a strong, positive, clear, and coherent vibratory state your life will unfold with maximal health, ease, success, and purpose.

Once you get good at this, you will be able to shift into a Core Energy State at a moment’s notice.

1. Feel your body as a whole from the inside. Imagine and feel all your cells at once. Feel the inner space of your body as relaxed, open, and clear awareness.

Physicists have found that matter is actually more spacious than solid. Feel the spacious energetic awareness that you are at a primary level.

Expand your feeling so that you feel your inner body within the larger space around you. Imagine and feel yourself within a space that stretches infinitely in all directions.

2. Breathe into your body as a whole. Focus into your lower abdomen and become aware of your breathing there. Imagine and feel your in-breath filling the space of your inner body evenly and completely. Imagine and feel that your out-breath empties your body completely.

Expand your breath so that as you inhale you are breathing in the whole universe and as you exhale you send your breathe out into the whole universe.

3. Smile from your heart into every cell. Focus your attention in your Heart Center. Feel appreciation, gratitude, and trust in the space of your heart. As you inhale, smile in response to these feelings in your heart. As you exhale, smile and breathe these feelings of appreciation, gratitude, and trust from your heart outward to every cell. Feel your heart’s smile saturating every cell. Feel how this simple smile of appreciation, gratitude, and trust relaxes, opens, and clears your energy.

Expand your heart’s smile so that as you inhale you feel appreciation, gratitude and trust in your heart and as you exhale you smile these feelings from your heart infinitely outward in all directions.

4. Once you are fully immersed in the energy of your heart’s smile, Ask your heart the following question: “What is truly important for me right here and now?” Ask and allow the question to remain open in the space of your heart.

Allow an answer to arise from the core of your being. Your answer may be a

phrase, an image, a feeling, a sense of peace, or a desire to move in a certain direction. Whatever is arising right now, allow it to be as it is.

What is most important is that you have taken time-out to listen to the deeper currents of your being.

Feel the inner peace of connecting to the deepest level of who you are. You are open, clear, spacious awareness.

Now, take the feeling of appreciation, gratitude, and trust with you into your life. Smile from your heart. Peace.

*Remember to check out the Resources and Daily Practice Log on the following pages.

In document Raise Your Vibration (Page 38-46)