Lower Dantian Breathing Lower Dantian Breathing is a foundational subtle energy practice.
The Lower Dantian can be imagined and felt as a spherical energy center in the lower abdomen,
Associated with gathering and circulating universal energy.
Focusing on sensations of breathing through the Lower Dantian adds fullness and depth to the breath and gives a felt sense of grounding,
Vitality,
And presence.
Feeling the aliveness in the breath,
We start to feel the life force within us,
And that starts to give us an energetic sense of who we are.
We sense our connection with the one life we all share,
And this transforms how we relate to who we are,
To others,
And to all of life.
To begin,
Sit comfortably upright with the soles of your feet firmly on the ground,
Or you can sit in another comfortable upright position.
Rest your hands,
Palms cupped in your lap,
With the tips of your thumbs touching lightly.
Lightly close your eyes.
Take a moment to settle in your seat,
And be present in your body.
Now,
Focus down into feeling the sensations of the soles of your feet contacting the ground.
Awaken sensory awareness here in your feet and your toes,
And allow your feet and toes to soften and relax,
As if they are melting deep down into the earth.
Feel the solid support and grounded presence of the earth through the soles of your feet.
Focus into your palms and fingers,
Resting cupped in your lap.
Awaken sensory awareness here in your hands,
And allow your hands to soften and relax,
As if they are melting down into your legs.
Feel the soft openness in your hands,
Connected to the soft openness in your heart.
As your hands relax even more,
Allow your arms and shoulders to relax down,
Releasing any tension in your shoulders and your head.
Imagine and feel as if a string is attached to the top of your head,
Drawing your spine gently upright like a string of luminous pearls.
Feel your spine gently stretched from your perineum and tailbone,
Right up through the top of your head.
Now,
Tuck your chin just slightly,
Gently lengthening the back of your neck.
Lightly close your lips and breathe in and out through your nose.
As you continue nasal breathing,
Rest your tongue upon the roof of your mouth,
With the tip of your tongue touching the gum line behind your upper front teeth.
Soften and relax your tongue here.
Smile,
A subtle smile of calm happiness,
Of appreciation and gratitude,
For this time to tune in to the subtle flow of the breath,
And feel your connection with the one life we all share.
Allow this relaxed feeling of smiling to wash down from the top of your head,
Down through your whole body,
Like a wave of relaxation and positive energy,
Creating a relaxed,
Nurturing inner environment.
Imagine and feel every cell is smiling and shining with pure positive energy.
Focus into your lower abdomen and imagine a radiant sphere of energy here,
The lower dantian sphere.
Imagine and feel this sphere is breathing.
As you inhale,
Feel this sphere gently expand from the center outward in all directions,
Filling up with energy.
And as you exhale,
Feel this sphere relaxing into the center,
Where the energy concentrates in a pearl of energy right in the center of this sphere.
Breathing in,
Feel the gentle expansion from the center outwards in all directions,
Filling up with energy.
And breathing out,
Feel the gentle relaxation inward,
Where the energy concentrates in that pearl of energy right in the center of this sphere.
Allow your mind to be completely absorbed in feeling these sensations of lower dantian breathing,
So everything else fades to the background and there is only this.
Breathing in,
Feeling the expansion from the center outwards,
Filling up with energy.
And breathing out,
Feeling the relaxation inwards,
As the energy concentrates in that pearl right in the center of this sphere.
Imagine and feel that the breath feeds the energy of this sphere,
So it glows warmer and brighter and feels alive and full of energy.
Enjoy the gentle rhythm of the breath,
Feeding the warm,
Alive presence of the lower dantian sphere.
Now we're going to switch to sixth direction lower dantian breathing.
On the next inhalation,
Feel the expansion of the lower dantian sphere forward.
And on exhalation,
Feel relaxation into the pearl in the center of the sphere.
On the next inhalation,
Feel the expansion of the sphere backward.
And relaxation into the pearl in the center of the sphere on exhalation.
On the next inhalation,
Feel the expansion of the lower dantian sphere outward.
And on exhalation,
Feel the expansion of the lower dantian sphere outward.
On the next inhalation,
Feel the expansion of the lower dantian sphere outward.
And down to the center.
And finally,
Feel inhalation expanding the sphere downward.
And relaxation back up to the center on exhalation.
Continue breathing in these six directions.
Forward,
Back,
Left,
Right,
Up,
And down.
At whatever pace feels good to you.
Now at the end of your current cycle of six directions,
Return to feeling the expansion of the lower dantian sphere outward in all directions on inhalation.
And relaxation into the pearl in the center of the sphere on exhalation.
Notice any difference in the feeling of the lower dantian sphere after practicing the six direction breathing.
Now,
Expand the felt sense of the breath,
So it feels as if your whole body fills up with breath on inhalation,
From your lower dantian through your whole body.
And on exhalation,
Your whole body relaxes inward,
With the energy concentrating in that pearl in the center of your lower dantian.
Whole body breathing.
Energy fills every cell on inhalation.
And the energy concentrates in the lower dantian on exhalation.
Now,
Let the felt sense of the breath become subtle,
Quiet,
And soft,
Until it slowly dissolves into the background.
And you rest in a felt sense of being.
Simply being.
Feel the alive presence of being.
The vast spaciousness of being.
Now,
Feel your body as a whole from the inside.
Feel the entire space inside and including your skin.
Slowly begin to open your eyes and take in the feeling of the space all around,
Together with the feeling of the space inside,
As one space of alive presence.
Really soak it in.
Let it saturate every cell and relax into being here,
Now.
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