Hi and welcome.
Before you begin this practice,
Please make sure that you're in a comfortable and quiet space with adequate time to relax and rest into the experience.
This meditation effectively harmonizes the ascending and descending currents in the body,
Directing the flow of energy by visualizing shapes of triangles forming a coherent and geometrical pattern.
Please assume a comfortable seated position and settle the weight of your bones by exhaling deeply a few times at your own pace.
Relax your abdomen and release any tension that you may be holding in the area of your diaphragm.
Close your eyes and visualize an inverted triangle inside your abdomen in such a way that the apex of the triangle touches the tip of your coccyx or tailbone and the base of the triangle forms the horizontal sheath at your diaphragm.
During each exhalation,
Follow the path of this upside-down triangle downward to the tip of your tailbone.
See if you can initiate your breath from the span of the upper two corners of the triangle located at the outer margin of your diaphragm,
And the exhalation draws your awareness downward to the tip of your tailbone.
Your focus will remain on the exhalation.
Imagine then a second triangle laid over this triangle.
Locate the base of an upward-facing triangle at the level of your navel and visualize the apex or the tip of the triangle touching the center of your heart,
Middle of your chest.
With each inhalation,
Feel the expansion of all three sides of this upward-pointing triangle,
And at the top of your inhalation,
Bring your awareness to the pinnacle of this upward-facing triangle within the space of your heart.
Your focus will be on the inhalation.
Continue to breathe,
Alternating your focus,
Alternating your awareness between exhalation and inhalation,
Between the lower triangle pointing down to your tailbone and the upper triangle pointing into the center of your heart space,
Exhalation drawing your awareness down to the tip of your tailbone,
Inhalation drawing your awareness up into the apex at the tip reaching the center of your chest,
And see if you can allow your breath to take a natural rhythm without much effort,
Just keeping an awareness of widening from the base of your ribs,
Narrowing your focus down to the end of the exhalation,
To the end of your spine at the tip of your tailbone,
And widening on the inhalation from the area of your navel,
Narrowing down into the tip of your heart,
And allowing your awareness to find its own pattern,
Following this breath pattern that you've just introduced to your system,
But allowing your awareness to take up its own default without much effort and concentration on your part.
The lower triangle suggests the Upanavayu,
Whose downward course is directed by the out-breath,
While the upward triangle suggests the Pranavayu,
The wind of the in-breath whose home is in the heart.
And then lastly,
Bring your awareness to the midpoint of these interlocking triangles,
Somewhere midway between your navel and your diaphragm.
This is the bindu that relates to the fire center,
The Samanavayu,
Equalizing the fire and the energy and the solar plexus.
This focal point integrates and harmonizes both the ascending and descending currents.
So with your awareness,
Magnify and expand this epicenter between these two opposing triangles,
A self-appointed epicenter somewhere between your navel and the diaphragm.
Again,
Allowing this to be an awareness that finds its own rhythm rather than strong,
Focused concentration.
Visualize your entire breath originating from this point,
From this epicenter,
So that it becomes the source of the pranic rhythms,
The pranic currents of energy that flow through your body.
Again,
Allowing your body to take on an awareness of its own and resting in the experience,
Rather than keeping an intense focus on this slightly complex breath technique,
Following the energy currents that flow through your body,
Floating on the breath.
And as you allow your breath to continue to move in its own awareness,
And its own rhythm,
And as you allow your breath to continue to move in its own awareness,
And its own rhythm and pace,
Take a moment to come back to your senses.
And when you're ready,
You can gently and mindfully close your practice.
And move out into the rest of your day.
Namaste.
