Guided meditation · 32 min
Knowing Yourself as Energy
Feel yourself as more than a body: grounded in your belly, warm in your heart, and spacious as the sky.
With
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- Level
- Beginner friendly
- Style
- Guided meditation
- Sound
- Voice with long silences
- Best time
- Evening or night
About this session
- Grounds your body
- Opens the heart
- Clears the mind
- Builds energy awareness
This 32-minute guided meditation from The Monroe Institute is done sitting upright. You listen to sounds, follow the breath, then rest attention in three centers in turn: the belly, the heart and the space behind the eyes. Each can be imagined as a ball of energy or a lotus of light, until they stack into one column.
It suits an evening when you want to put down the day and come back to yourself without trying to achieve anything. Use it at night to settle, or whenever you want to feel steadier and more spacious. The session ends with a gentle return that leaves you refreshed.
After the session
01
A grounded body
Feel weight, warmth and steady support beneath you.
02
A warmer heart
Reconnect with a simple memory, word or face.
03
A spacious mind
Let thoughts pass through like clouds in open sky.
04
A sense of being more
Sense your energy reaching beyond the edge of your skin.
Who it’s for
Yes, if…
- Anyone who wants to wind down at the end of a long day
- People curious about energy body awareness
- Beginners who like simple, unhurried guidance
- Those who feel scattered and want to feel centered
Not now, if…
- People who want a lying-down, fall-asleep track, as this is practised sitting upright and alert
- Those who prefer silent meditation, since this is guided
- Anyone looking for a quick or high-energy practice
About the teacher
Monroe Institute
Allyn Evans: Chief Executive Officer of the Monroe Institute Luigi Sciambarella: Hypno-Psychotherapist, Lucid Dreaming and OBE Expert
Allyn Evans and Luigi Sciambarella, both trainers for the world-renowned Monroe Institute, have offered programs on an international stage. The institute was established by consciousness pioneer Robert Monroe and offers residential, virtual and online programs in the US and abroad. Both have trained numerous programs including the flagship Gateway Voyage, OBE Spectrum and Spoon Bending. In addition to being a trainer, Allyn is the Chief Executive Officer of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist, Monroe Board Member and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. In addition to being a trainer, Allyn is the Executive Director and President of the Monroe Institute and an energy healer. Luigi is a UKCP-registered Hypno-Psychotherapist and lucid dreaming/out-of-body expert who offers Monroe programs primarily in the US and the UK. Both are content creators and voice talent for the Expand App and the Monroe channel on the Mindvalley App in addition to being guest speakers for Mindvalley Pro Members. The two are in the process of creating a Quest for Mindvalley.
See all by Monroe InstituteQuestions people ask
Still unsure? Ask your assistant anything about this session.
What are the three energy centers in this meditation?
The first is the belly, about two or three finger widths below the navel, down to the perineum. The second is the heart, in the middle of the chest. The third is the awareness behind the eyes, just behind the classic third eye position. At the end you rest all three together as one column, the head over the heart over the belly.
Why does the session begin with listening to sounds?
You start by listening intently to your voice, the sounds in your headphones and anything outside the room. Traffic, conversation or an air conditioner are all treated the same. That quality of attending is then placed on the breath, so you settle into noticing before you work with any energy.
What if I can't visualize a ball of energy or a lotus of light?
The visualization is optional, offered only if you visualize well. You can simply feel the sensation in each area, or rest your hands gently there: below the navel, over the chest, or a finger on the forehead. The session also asks you to respect however the experience turns out for you.
What is the heart center exercise?
You bring to mind something that makes you smile, such as a pleasant memory, a friend's face, or a word like love, compassion or care. It doesn't have to be grand. You notice the lightness and responsiveness it brings, while still feeling your weight settled in the pelvic bowl below.
What does 'body like a mountain, heart like the ocean, mind like the sky' mean?
It's an old meditation phrase the guide uses to sum up the three centers. The body is solid and steady, the heart is wide and alive, and the mind is a clear blue sky. Clouds of thought, emotion or sensation pass through, but the sky is never disturbed.
Why does it say to keep my eyes closed, and what if I'm tired?
Closed eyes are recommended, even for experienced listeners. If you're very tired, you can rest your gaze on a spot in front of you, almost looking through it, so the eyes simply rest. The guide then continues as if your eyes were closed.