Get comfortable, in a quiet place. Make sure you have turned off all potential distractions, such as the phone and your kids (i.e. shut the door). Bring your awareness into yourself. Feel your breath slow down. Feel your head/mind connect to your heart. Place your awareness on your breath for about five minutes. Notice what is going on within your body. If something hurts, just breath into it. During this time of simple breathing for five to ten minutes, your electromagnetic field is balancing, sympathetic and parasympathetic nervous systems balance, and your energy shifts into the most core essence of your being, located just below the belly button. When you’re ready, smile just slightly and invite in your witness/observer. If you’re visual, you might see a young child, a nature spirit, or some other symbol of trust and innocence. Perhaps you hear the voice of your witness/observer or feel a shift in your body. Just notice what changes or perhaps doesn’t change. If nothing happens, say, “I wonder if it happened, and I just haven’t noticed it yet?” “I wonder if for now, I choose to believe I have a witness/observer anyway?” Feel how your body feels when you ask those questions. With soft eyes look around you. Listen to the sounds in your environment. For further entrainment purposes you can practice this meditation every day for three weeks.
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