Metronome Meditation | A Rhythmic Dance

A 30-minute guided meditation using the pelvic breathing technique to deepen and elongate the breath and massage the vagus nerve. In this meditation, the metronome guides you into a rhythmic meditative breath flow and is paired with soft soothing sounds to nourish the nervous system. 

I guide you step by step through the soothing process of aligning your breath with the gentle movements of your body, beginning at the pelvic bowl and rising through to the chest. Accompanied by the steady rhythm of a metronome, we create a symphony of breath that deepens our connection to our innermost selves, inviting you to savor the wave of contentment and sharpened sensory perception. Take a moment to honor the sacred pause between each breath where inner stillness resides, ride the wave of the breath's smooth and unbroken flow, and experience the tranquility there.  Create an oasis of calm, simply with the breath.

• If you are new to Bhastrika or need a refresher:  Bhastrika How To
• If you are new to meditation and need guidance structuring a proper seat: Finding Your Seat

Enjoy!

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Chapters

• 0:01 Guided Meditation
• 21:54 Exploring Breath Awareness and Inner Stillness

Transcript

Speaker 1: 0:01

Please find a comfortable seated position for meditation, sitting tall in the spine, with these shoulders relaxed but posture steady, and engaged but relaxed. If you need to take a moment to set up your meditation seat or situate your support for meditation, just pause this and go ahead and do that. Otherwise, we're going to start our meditation off with one round of pastrika. So sitting tall, with the shoulders relaxed and the palms resting on tops of the thighs or knees. One round of pastrika. If you would like to bring your palms to your belly button, stacking your palms over your belly button, if that helps, feel free to do that now. Otherwise, you can leave your palms resting on top of the knees or thighs and we'll begin now Breathing naturally, letting the exhale breath settle down into the pelvic bowl, the pelvis. From this breath forward, each inhale will begin from the pelvic bowl as if the pelvic bowl is the source of breath. As you inhale, allow your lower abdomen to release and inflate slightly and then, when you begin your exhale, begin by drawing the lower abdomen back in towards the spine slightly, engaging the muscles below the belly button. No need to overthink. Take a few breaths to inhale and inflate the belly gently. Inhale by drawing the lower belly in slightly engaging the muscles below the belly button, breathing just below the belly button. Inhale to inflate the lower belly, inhale, draw it back in, feeling this inflation, maybe gently or subtly, in the pelvis as we isolate the breath below the navel, maybe you can feel that inflation somewhere near the top of the pelvis and, as you exhale, gently engage the lower abdominal muscles, drawing the low belly in, inhale from the pelvic bowl, releasing the muscles and the abdomen, allowing it to expand and exhale, gently squeezing the pelvic and abdominal muscles. Inhale to release the pelvic muscles and abdominal muscles, allowing them both to expand and exhale to engage the pelvic muscles first and then the lower abdominal muscles, engaging the pelvic muscles as if you have to use the bathroom and you're waiting and holding it. A few more breaths, breathing just like that, taking your time with your breath, taking your time with inflation and taking your time to exhale With this patient's slow breath, begin to draw your inhales up a little more into the upper belly towards the lower ribs, very slowly.

Speaker 1: 5:36

Feel the expansion with the rise of the breath. Exhale and gently engage the pelvic muscles as the breath trickles down into the pelvis, filling up the pelvic bowl, remembering that every exhale breath begins with engaging the pelvic muscles In the lower belly. Every inhale is invited by the release of those muscles and met with expansion. Breathing slowly, patiently, going a little deeper as you inhale, now begin to draw the breath up up into the chest Gradually, patiently drawing it up towards the chest. Feel the expansion with the rise of the breath as you patiently elongate the breath into the chest. As you patiently stretch the breath into the chest, be careful not to rush and disturb the patient breathing, the smooth breath, the rhythmic flow. And there's a gentle contraction of the lower abs and pelvic muscles which triggers the exhale breath to descend and fill up the pelvic bowl. This gentle contraction of the pelvic muscles is like a trigger to your breath cycle to begin its exhale, its descend Back into its source, into the pelvic bowl. Be patient and slow with each breath as you gradually elongate it, deepening the breath.

Speaker 2: 8:23

And there's a gentle contraction of the pelvic muscles which triggers the exhale, and there's a gentle contraction of the pelvic muscles which trigger the exhale.

Speaker 1: 9:09

If your mind wanders or becomes distracted by thoughts or any external stimuli, it's okay.

Speaker 1: 9:18

Don't stay there too long. Just notice and come back to the elongation of your breath, feeling the rise and expansion, feeling the engagement and the descent, taking your time slow, like honey, as you hyper-tune into this cycle, this rhythm of patient breath, begin to notice the natural momentary pause between each breath. Just notice, no need to do anything about it, simply noticing the transition between breaths, the sweet transition, continuing to breathe deeply, slowly and patiently, catching onto this rhythm now of initiating the breath and the pelvis and the low, low belly, letting it expand, followed by expansion of the space above the belly button, expansion of the lower ribs, upper ribs, chest. As you exhale, the low belly draws in, the abdomen engages and the chest contracts. We're going to begin. We're going to bring the metronome into our meditation. Continue your breath as the metronome begins. You're going to sink your breath into these three-part beats of the metronome. Your numbers will be either six or nine six beats to inhale, six beats to exhale, or nine beats to inhale, nine beats to exhale, or more if it's available without strain. One, two, three, one, two, three. One, two, three. Imagine dividing your torso into three parts three beats in the lower part, three beats in the middle, three beats in the upper and descent Low belly upper belly ribs chest head it out. Abdomen ribs chest belly in. Engage the abs. Chest descents abdomen ribs chest belly in. Abdomen ribs head it out. Inflate abs head it out. Inflate the belly ribs chest exhale. Draw in belly. Engage the abs. Chest descents exhale. Draw in belly. Engage the abs. Chest descents.

Speaker 1: 18:42

Continue with the arrhythmic breath as the metronome fades. Continue your rhythmic breath. Allow yourself to marinate and absorb into the space you created with your breath. Take a moment to just be with this deep, rhythmic breath, noticing any sensations that feel good as you float in this beautiful space that you've just created. Maybe the sensation is just simply contentment and pure joy in this moment. Allow yourself to be in that. Maybe the sensations are simply the heightened awareness of the sounds around you or sensations on your skin, or maybe the sensation of your breath is now heightened and you can feel it and sense it more intensely. No need to search for anything. Just be with whatever is maintaining this rhythmic flow of breath.

Speaker 1: 21:54

If your mind wanders or anything is distracting, pulling you away from this peaceful space of just breath awareness.

Speaker 1: 22:07

It's perfectly fine.

Speaker 1: 22:09

Maintain the smooth flow of breath and just redirect your attention back to the breath.

Speaker 1: 22:17

Maybe you enjoy noticing these natural momentary pauses between each breath, the transition, noticing the peace and the stillness that lies within that pause between each breath, maybe even extending it a little bit if it feels good, that pause between the breath, as long as you don't disturb the flow of the breath, feel free to explore that gap between each breath, soaking in and absorbing all of the feel-good energy that lies within the awareness of that gap the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being, the feeling of just being the feeling of just being, the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being the feeling of just being, the feeling of just being the feeling of just being you, you, you, you, you.