Hello and welcome.
In this practice I'm going to introduce you to central channel breathing.
This style of breathing is foundational for many yogic techniques such as Kriya and in Tibetan traditions.
It's incredibly powerful because in this technique we harness the life force energy at the base of the spine and we channel it up through the spine to the top of the head where we allow the exhale to come out and around in a torus flow back to the perineum.
And so this is an activating,
Generating energy that awakens and enlivens the body.
It also brings the body into coherence.
So it's a wonderful technique to practice before meditation,
Deeper types of stillness meditation,
Because it calms the mind and brings the brainwaves into synchrony and harmony.
I love how Sue Mortimer describes this technique as bringing bits of the protective personality or limited self and bringing them back into the body.
So it is and feels like a return to center,
A return to home.
When you feel scattered and like your mind is kind of all over the place,
This technique is a wonderful way to bring yourself home.
So the steps are you're going to squeeze the area at the base of the root chakra,
The pelvic floor muscles.
Squeeze the energy up through the central channel on the inhale and then feel this current of life flow that starts to generate up through your spine to the top of the head.
And then on the exhale,
Allow it to descend out in a torus flow around the body and back to the perineum,
Back to the base.
You may also just simply allow the breath to fall back like a waterfall down your back.
It's really up to you what feels most natural and comfortable to you.
Also on the inhale,
We'll use that Darth Vader like breath of gently constricting the muscles at the back of the throat.
And then an ee on the exhale also constricting a little bit the back of the throat.
So ahhh and shhhhh.
And you can do this with mouth open or mouth closed.
Sometimes it's a little easier in the beginning to do a mouth open technique.
Alright,
So let's begin.
I'll just invite you to close your eyes now.
Gently just come home back into the presence of your own being.
Noticing what's present.
Bringing awareness and relaxing your feet,
Your knees and your hips.
Your belly,
Your shoulders,
Your cheeks and your jaw and your eyes.
Just letting your whole body relax.
Maintain a position that's alert and upright.
So it feels like there's a gentle string attached to the top of your head pulling your spine gently upright.
And then just allow your awareness to expand into the room so you feel the space in the room.
Cultivating a sense of spacious,
Open awareness.
Allow your awareness to drop back in behind your heart.
Come in through your heart.
Let's bring a sense of loving kindness to this session.
So put your hand on your heart.
May I be happy,
May I be healthy,
Full of gratitude and free from suffering.
And then we extend this to others.
May you be happy,
May you be healthy,
May you be full of gratitude and free from suffering.
And then just rest as we set an intention for this meditation to come back to center.
To initiate and activate life force flowing through the body.
Feeling grounded and whole.
Knowing with your whole heart the infinite love and perfection of your own being.
Now let's breathe together.
Some breaths of clarity and relaxation.
Just gentle elongated breaths in the belly.
Now let's bring our attention into the root chakra area,
The base of the spine.
Gently squeeze the muscles,
Contract your pelvic region and feel the current of the in-breath drawn upward.
As you breathe in from the base of the spine,
Up through the spine,
Through your heart,
Through the center of the brain,
To the top of your head.
Pause here and feel the tingling sensations of energy at the top of your head.
And as you exhale,
Allow the current of your out-breath to flow up,
Around and down to the perineum in a torus flow.
And continue this breathing through the central channel and around in a torus flow to the perineum.
Each time,
Pause at the top of the head and feel the energy and life flow through the body and tingling sensations at the top of the head.
Like an electric current being generated in your body.
And if you are new to this practice and it doesn't feel easeful,
Not to worry,
It's a practice that we groove over time.
So just know that this is something,
A skill to acquire.
So just know that this is a skill that you're building.
Pause here and feel the tingling sensations of energy at the top of your head.
See if it's possible to feel the energy up through your whole spine.
And around in the torus flow to the perineum.
Pause here and feel the tingling sensations of energy at the top of your head.
Now,
Focus to the top of your head and concentrate on the tingling,
Pulsing feeling of energy here.
Imagine the top of your head opening to light from above.
That you're connected and available to receive information from above.
Feel this light flooding down through your body and nourishing every cell.
So your whole body is activated with loving,
Warm light.
Just bring your awareness down through the central channel to rest at the base of your spine in the lower dantian.
Just allow yourself to breathe gently.
Drop into the stillness of just what's here now.
Don't let go of any trying.
Allow whatever is present in this moment.
Feel the stillness underneath all things.
And now,
Focus to the top of your head.
And now,
Focus to the top of your head.
That nothing needs to be fixed or changed in this moment.
That you receive and accept yourself exactly as you are.
Dropping any struggle of what is.
You're cultivating the ability to just let things be.
As you relax into awareness.
The essential knowing of your own being arises in the luminous,
Clear,
Open and loving space of awareness.
That you are whole and worthy.
You are whole and worthy.
That your beautiful,
Loving heart shines through all experience.
That this light in your heart cannot be extinguished.
It's who and what you really are.
When you're ready,
I invite you to gently open your eyes a crack at a time.
Keep your awareness grounded in your own heart.
So that this sense of loving awareness pervades everything that you see.
And you vow to bring this loving awareness with you into the world.
So you can be a source of love and light to all who you meet.
Namaste.
