Summary:

This exercise is designed to help us learn how the focus of our attention and awareness can be directed towards something. In this case, we will direct our attention towards our internal space or domain. This engenders a sense of focused relaxation and security but also allows us to come into contact with our internal spaciousness.

Goals: 1)To consciously direct our focus and attention and maintain it. 2)To encounter our own internal space. 3)To begin to explore the spaciousness within us.

Timing: 1-2 times daily.

Structure: Anchoring ourselves to the breath. (approx 2 mins) Connecting with visual senses with eyes closed. (approx 2 mins) Observing our internal space. (approx 6 mins) Anchor back to the breath to finish. (approx 1 min)

Reflection Questions: 1) How easy was it to let images, thoughts and scenes fade away? 2) How did I feel in my internal space? 3) Could I move around my space?

This episode introduces:

~ Chamomile, a calming plant ally for irritability and a digestive treat for gassy girls.

~ Space Exploration builds on the exercise in the first show. Instead of helping us learn how to witness ourselves as observers, this exercise seeks to help us explore our inner space and domain.

~ XXI The World is an archetype of the end of an era, a harbinger of new beginnings, and the 21st and final card of the Major Arcana. The World is a very relevant card to the Anthropocene of the 21st century.

Summary: This exercise is designed to help us relinquish control of the mind and imagination by allowing our visual senses to guide us.

Goals: 1) To observe reality in the present moment. 2) To allow our visual senses to guide us without controlling or directing them.

Timing: 1-2 times per day.

Structure: Anchor yourself to the breath to connect with the present moment. (approx 2 mins) Connect with visual senses with eyes open. (approx 2 mins) Undirected visual exploration with eyes closed. (approx 5 mins) Anchor back to the breath to finish. (approx 1 min)

Notes: It is perfectly normal to find your thoughts wandering during meditation. If this happens, do not worry. Acknowledge the thought and direct your attention back to your visual experience. Visual information can take many forms some may be interesting, and some more plain or mundane. Everything that you may see is a reflection of you and is perfect for the exercise. The goal is to stay present.

Reflection Questions: 1) To what extent was I controlling | directing my vision? 2) Were there multiple types of vision that I experienced? 3) What were the main themes or aspects of my visions?