White Feather Meditation

Make yourself comfortable.
Close your eyes and bring your attention to your breath.

Breathe in through the nose and out through the mouth.
Deepen your breathing and slow it down.

On your inhalation, reach for the in-breath from deep inside your belly, softening and expanding your belly, then your diaphragm, your rib cage, inviting your shoulders to go back and down.

And when you breathe out, open your mouth, drop your jaw, and relax your mouth.

With each inhalation, take in more air than you usually do.
And when you breathe out, release, surrender, let everything go.

Continue to breathe deeply like this, feeling your body relax and release tension with every breath.

Imagine that the core of your being—from the base of your spine all the way to the top of your head—opens up like a hollow cylinder.

Your core that goes along your spine is hollow.

Imagine a white feather floating above your hollow core, at the top of your head, where the soft spot on a baby’s head is.
The core is wide enough to fit the feather.

Your conscious attention is anchored in the form of a white feather.

Ever so gently, bring the feather down into your core, following its movement as it floats from side to side and down.

As it enters your core, it moves first behind your eyes.

With your attention behind your eyes, breathe deeply into that space, into the tissue of your brain.

Notice and observe any sensations, colors, emotions, images—without attaching to them, simply noticing.

Then follow the feather down as it makes its way to the space behind your nose.

Breathe deeply in through the nose and out the mouth, with your attention behind your nose, noticing and observing sensations, colors, emotions, images—without attaching to them, simply noticing.

With your next deep breath, invite the feather to make its way down your throat.

Breathe deeply into the flesh in your mouth and throat, noticing and observing sensations, colors, emotions, images—without attaching to them, simply noticing.

Then invite your attention, in the form of the white feather, to move past the throat and into your heart space.

Breathe deeply into the center of your chest.

Notice how it feels to be there, to have your focus there in the abstract space of your chest.

Notice and observe sensations, colors, images—without attaching to them, simply noticing.

Then follow the feather as it makes its way deeper into your core, stopping for a few breaths at your solar plexus.

The energy there might feel different, as it is the fire center of your body.

Simply breathe with your attention in your solar plexus and observe any sensations, colors, emotions, or images that may arise.

Notice how it feels to be present with your focus in your solar plexus.

With your next deep breath, bring your attention, in the form of the white feather, into your belly.

There are many nerve endings in the stomach, and we feel many things in our gut.

Take a moment to breathe deeply into your belly, making sure it is soft, hanging like a Buddha belly, not holding on to anything.

Notice how it feels to simply be there, present to any sensations, colors, emotions, and images without trying to understand them.

Simply be present to the abstract experience.

As you continue to breathe deeply, follow the feather past the belly as it makes its way down your core and finds a resting spot at the base of your spine.

Breathing deeply into the base of your spine, notice how it feels to have your focus there, far away from your intellect, deep inside your core.

Breathe deeply into that space for a few breaths.

Notice any sensations, emotions, colors, or images that may arise.

Resist the temptation to analyze them. Simply observe.

And when you’re ready, take your time.

You can open your eyes.