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At the end of this cosmic voyage, you will have explored both innerspace and outer space, and realized how both are interchangeable, and how each exists simultaneously both within and without you.
Find a quiet space where you can be alone and without distractions for at least ten minutes.
Take a seat, close your eyes, and take a couple deep breaths to ground yourself.
Imagine a small light in the center of your chest. It is as bright as you want it to be. It is whatever color you want it to be. Spend a couple breaths imagining your light.
Leave your light where it is for a moment. Return your focus to your breath. Breathe in through your nose, and now develop the sensation of exhaling through your third eye, drawing your focus and attention to a spot between your eyes. For me, I feel a physical sensation, a sort of tingling when I'm really focused on this.
Sometimes I experience a bit of "backflow" where I exhale a little out my nose instead of out my third eye. To limit this, I imagine a one way flap in front of my inhale that only allows breath in, and blocks all breath out. I imagine a similar valve at my third eye that only allows breath out and doesn't allow breath in. This part is purely optional, but for reasons that will soon be apparent, I like to send 100% of my breath out through my third eye if possible.
Finally, it may be productive to imagine your belly as a billows, drawing breath in through your nose and blowing it out your third eye. On the other hand, that might be an overwhelming amount of visualization and metaphor by now. These are all just suggestions.
Combine the visualizations. Now take a breath in and hold it for a second while you find the light in your chest. From now on, every time you exhale through your third eye, the light will grow. At first it will fill your chest, then your whole torso, then your whole body. Ultimately, you will exhale your light just beyond your skin, and then out into the space surrounding you, and then further out into the room.
Continue growing your light as you exhale through your third eye until bit by bit and breath by breath, you fill the room you're in. Then whatever building you're in. Take your time. Fill the block. Fill your neighborhood. Your city, state, region, and country. The continent, the hemisphere, the planet. Earth and the moon, the solar system. The galaxy. The entire cosmos.
Go slowly. This process can take a while.
Spend some time in space. Take a couple breaths here. Enjoy that the entire universe is glowing your color.
This is tricky after spending so much time exhaling out your third eye. To reverse your breathing, focus, and now INHALE through your third eye, and exhale out your nose. Each time you inhale through your third eye, draw some of your light back into yourself, reversing the whole process until you have finally gathered a small spark of light in the center of your chest.
Take a few normal breaths in and out of your nose. Allow your light to remain in your chest as you open your eyes and return to the room.
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