by Dr. Carol Renaud Gaffney
As you meditate there will be periods
of silence. When you become aware of thoughts,
let the instructions gently guide you to focus
your attention on your energy moving with your
In the Chinese tradition, the energy center is
located in your body four fingers below your navel.
Locate this point on your abdomen by placing your
second finger (either hand) on your navel and
letting your hand, with your fingers together,
fall down your abdomen. Now find a point on your
spine, just below the small of your back, that
is opposite your little finger on your abdomen.
Imagine a line through your body that connects
the point on your abdomen with the point on your
back. This is the line along which your energy
Sit comfortably, perhaps on the floor or on a
pillow with your legs crossed. Rest the edge of
your hands on your thighs so your palms face the
point of energy that you located on your abdomen.
Let your eyes gently close.
As you breathe in,
imagine or visualize energy moving
along the line from your front to your back. As
you breathe out, imagine energy
moving along the line form the back to
the front. If you are aware of your attention
wandering, or if thoughts of the day intrude,
gently return your attention to the energy center,
your breathing, and to the movement of the energy
back and forth from front to back as
you breathe in and from back
to front as you breathe out.
Breathe in and be aware of energy
moving along the line from the front to the back.
Breathe out and be aware of energy
moving from back to front. Breathe in
and energy moves from front to back. Breathe
out and energy moves from back to front.
If thoughts intrude, acknowledge them, and return
your attention to the energy center and continue.
Continue for 20 minutes.