Breathe through your head, heart, and pelvic centers to connect with your subtle core and inner wholeness.

English

The Realization Process is a series of embodied attunement practices designed to open you to the unity and transparency of nondual realization by inhabiting the internal space of the body. Through these practices, you can feel the deepest connection with your individual being by living in your subtle core—our entranceway into self-other oneness. 
In this meditation, you will access the subtle channel that runs through the innermost core of your torso, neck and head. The Realization Process was developed by Judith Blackstone, PhD, a psychotherapist and innovative teacher in contemporary spirituality.

Core Breath

There is a subtle core in your body that is situated from the bottom of your torso, right in front of the base of your spine, all the way to the top of your head. You can experience it behind the midline of the body. When you live in this core, you can feel the deepest connection to your individual being. Being in your core also helps you let go of your habitual grip on your understanding, emotions, sensations and perceptions, so that you can allow life to flow and change. What follows is an exercise from the realization process called core breath. Sit upright and inhabit your feet. Remaining in your feet, inhabit your whole body. Find your head center. This is in the innermost core of your head. Just by being in your head center, you enter into your wholeness. You have access to your whole internal being at once. Inhaling through your nose, bring your breath into your head center. Exhale through your nose. The breath needs to be subtle or fine to move through your head to the center. Now, initiate the breath from within your head center, so that your head center draws in the breath, as if you have air in your head center that you can breathe. The exhale is a release from within your head center. This is an internal breath. It feels as if you are inside your head center. Inhaling and exhaling within the subtle core of the body. By breathing within your head center, you can feel a resonance, a gentle vibration throughout the whole subtle core of your body. Find your heart center in the center of your chest, but deep in the subtle innermost core of the body. You can leave your head center now, and you are just in your heart center. The heart center enters you into your wholeness. It gives you access to your whole internal being at once. Now, initiate your breath within your heart center, as if you have air within your heart center that you can breathe. The exhale is a release from within your heart center. By breathing within your heart center, you can feel a resonance throughout the whole subtle core of your body. Find your pelvic center in the center of your pelvis, deep in the subtle innermost core of your body. The pelvic center enters you into your wholeness. Just by being in your pelvic center, you have access to your whole internal being. You have access to your whole internal being. Now, initiate your breath from within your pelvic center. By breathing within your pelvic center, you can feel a resonance throughout the whole subtle core of your body. Now, find your head center again. Find your head center and your heart center at the same time. Find all three centers at the same time. Initiate the breath from within all three centers at the same time. The exhale is a release from within all three centers. Find your head center and your heart center at the same time. Make sure that you do not leave out your head center. Keep your head center breathing and add in the other two as you can. Open your eyes. Find your head center and your pelvic center at the same time. Each point feels like it is the very center of your experience. Continue to initiate the breath from within all three centers at the same time. Feel that you are experiencing the room from the core of yourself as you do this. You may also be able to feel that the core breath disentangles you from both yourself and the room on both the inhale and the exhale. Okay, you can relax.