Now I'm going to guide you in a wonderfully effective meditation.
Part of the reason this meditation is so effective is because it incorporates Moolabandha.
Moolabandha is considered the master key for awakening the subtle energies in the body and directing those energies upwards,
Clearing and opening the chakras.
So mula means root,
Bandha means lock.
Moolabandha means locking the muscles in the area of the muladhara chakra,
The root chakra,
And that is the area of the perineum.
The perineum is between the anus and the genitals.
So mula bandha consists of squeezing the muscles of the perineum and relaxing the muscles of the perineum.
Squeezing and relaxing.
And this squeeze is a firm squeeze,
But also somewhat gentle.
And the rest of your body remains relaxed.
So let's begin.
Start by being aware of the breath as it passes in and out of your nostrils.
Feel any movement in the chest and abdomen as you breathe in and out naturally.
Now allow your awareness to rest in the area of the perineum.
On the in-breath,
Squeeze the perineum.
On the out-breath,
Relax the perineum.
Continue this for a few breaths.
Now as you squeeze the perineum on the in-breath,
Feel a subtle flow of attention up through the core of the body from the perineum to the area of the center of the chest.
And as you relax the perineum on the out-breath,
Feel a warm glow in the area of the center of the chest.
Continue this for a number of breaths.
Now as you relax with the out-breath,
Feel there in the chest the mantra Hreem.
Hreem.
Sounds like it's spelled H-R-E-E-M.
Hreem.
That's just a faint idea.
And continue this for a number of breaths.
Now as you relax with the out-breath,
Feel a warm glow in the area of the chest.
And as you relax with the out-breath,
Feel a warm glow in the area of the chest.
And now cease Mulapanda and just feel that subtle ongoing vibration of Hreem in the chest,
Ringing by itself without any effort.
Hreem.
Hreem.
And now and then you can refresh that vibration with just a gentle,
Faint thought of reem.
And then simply be and feel the vibration of reem in the chest,
Reem.
And then simply be and feel the vibration of reem in the chest,
Reem.
And then simply be and feel the vibration of reem in the chest,
Reem.
And then simply be and feel the vibration of reem in the chest,
Reem.
And then simply be and feel the vibration of reem in the chest,
Reem.
To come out of meditation,
You can either lie in the corpse pose,
Flat on your back,
Easy in mind and body,
Or you can just sit quietly with your eyes closed for a few minutes to come out slowly.
I hope you've enjoyed this meditation.
Thank you for joining me.
