Aditya hṛdayaṁ puññāṁ sva-vāśātrūpa-nasanāṁ The one who knows the sun in their heart will know no fear in this life.
Welcome to this Chakra Bedan meditation aimed at people starting out on this system of incorporating sadhana into their lives,
Into orienting your life towards what is the highest and truest.
So we're inviting you to allow a simple natural breath in the body and we're going to begin with six rounds of nādi sadhan done on an equal ratio.
Placing your hand in a way that seems right for you.
Closing the right nostril now and allowing an in-breath gently to come in through the left nostril.
One,
Two,
Three,
Four.
We close the left nostril.
Retain while keeping a whole sense of the body.
Three,
Four.
Open the right nostril and allow the breath to go out.
Three,
Four.
In through the right.
Two,
Three,
Four.
Retain.
One,
Two,
Three,
Four.
Out through the left.
Two,
Three,
Four.
That is one round.
In through the left.
Keeping the count yourself now.
Retain.
Out through the right.
Your own speed.
In through the right.
Retain.
Out through the left.
Two rounds.
In through the left.
Two,
Three,
Four.
Retain.
One,
Two,
Three,
Four.
Out through the right.
Three,
Four.
In through the right.
Two,
Three,
Four.
Retain.
Out through the left.
One,
Two,
Three,
Four.
In through the left.
Retain.
Right nostril.
In through the right.
Retain.
In through the left.
Retain.
Out through the right.
Two,
Three,
Four.
In through the right.
Retain.
Out through the left.
Final round.
In through the left.
One,
Two,
Three,
Four.
Retain.
Two,
Three,
Four.
Easy.
Out through the right.
Three,
Four.
In through the right.
One,
Two,
Three,
Four.
Retain.
Two,
Three,
Four.
Out through the left.
Three,
Four.
In through the left.
Both nostrils.
Perhaps taking a three part breath,
Breathing in at the lower lungs,
The middle lungs,
The upper lungs and the clavicles.
Allowing that to retain.
And then breathing out the clavicles,
The middle lungs,
The bottom of the lungs.
And then just moving into meditation.
Allowing your posture to be upright.
Allowing yourself to be here.
And feeling that sense of balance,
Of belonging and of wholeness from your Nadi Shedan practice.
You're aware of the feeling of the ground beneath you,
The mat that you're sitting on,
The cushion.
Aware of the room,
Aware of your body.
Allowing presence.
So now,
The chakras.
We will go through the chakras three times.
And so the first chakra is located at the perineum.
Well in fact,
It's the perineum and then up inside the body just about an inch or so.
And on this first run through the chakras,
We're just going to feel into these spaces.
And learn the contact points and where the chakra actually lies.
The second chakra is just above your pubic bone or rather the contact point is.
Then you move in through the body to the inside side of your spine.
The third chakra is about an inch below your navel and again moving into the inside side of the spine.
The fourth chakra is the heart,
Directly through the centre of the heart and then through the physical body to the inside side of the spine.
Just feeling into that.
The fifth chakra the voice box,
The Adam's apple area,
The throat and then through to the inside side of the spine.
The sixth chakra,
The third eye centre,
Half an inch or so above the eyebrows,
The forehead and then moving through into the middle of the brain.
The seventh chakra,
The crown of the head.
Feeling that energy that you may subtly feel being in alignment through your whole body,
Noticing if any part of it feels closed or weak or dull or painful and not trying to change anything.
And allowing your body to be easeful and peaceful and settle around that column of energy.
Feeling and allowing yourself to be absorbed,
Present.
So now back to the first chakra.
And we say out loud the letter L.
This is quite funny but it really helps.
L.
Feel that little pinch there at Muladhara,
At the perineum?
L.
L.
So the full Bija mantra is Lam.
We say the and that gives us the initial feeling of where the chakra is.
And then add the M and we feel that energy.
We're piercing the chakra.
Just feel it there.
Lam.
Lam.
The second chakra,
Pubic bone and through to the inside side of the spine.
Swadhisthana.
So say the letter V.
V.
And the Bija mantra Vam.
Say it with me.
Vam.
Feeling into that space,
That place.
Vam.
Aware of the first and the second chakras.
Third chakra,
Manipur,
Which is just below the navel and into the inside side of the spine.
R.
So join me.
R.
Feel that little pull at that point?
Aware now of the first three chakras.
This is such an important part of the work.
The first three chakras are very often left out in western teachings or the lower part of the body is ignored for the heart and upwards.
It's important that we are whole.
That we process everything and that we come through that healing into our fullness.
The heart chakra.
Y.
Yum.
Yum.
Yum.
Feeling that feeling at the heart chakra,
Anahat.
And all the previous chakras as if it's one line.
The throat chakra.
Vishuddhi.
The Bija mantra.
Bija means seed.
Hum.
Hum.
Hum.
The third eye chakra.
Above the eyebrows a little bit and into the centre of the brain.
This actually incorporates the crown chakra too.
The Bija mantra.
Kushum.
Kushum.
Kushum.
And feeling from that place up to the crown chakra.
Feeling the flowering there.
The whole line of the chakras in the body.
And for our third run through we'll just use the Bija mantras.
Silently at each place.
I'll sound them but you feel the vibration at each place.
First chakra.
Mudha.
Lam.
Swadhisthana,
Second chakra.
Vam.
Vam.
Vam.
Third chakra,
Beneath the navel.
Ram.
Ram.
Heart chakra,
Anahat.
Yam.
Yam.
Fifth chakra.
Throat centre.
Ham.
Ham.
Ham.
Third eye centre.
Kushum.
Kushum.
And the flowering.
Sahasra,
Crown chakra.
A silent sound through the whole line of the chakras.
Noticing how present and alive you feel.
This is the state of yoga.
I invite you to sit in silent meditation now for five minutes just feeling the sense of this life energy within your body.
The sense of wholeness.
Feeling nourished and complete and wholly yourself.
In that true way that is beyond the ego and the created self.
Thank you for your practice today dear one.
I invite you to use this practice for at least a month to six weeks daily and just allow yourself to notice how this affects your daily life.
