Hello and welcome to this meditation that will be focused on awakening the energetic body.
In yoga,
There is a column that runs from the base of the spine to the crown of the head,
Known as the trishumna nadi.
And this main channel or column is surrounded by two other channels known as the ida and the pingala,
Which wrap around it like a coil.
The chakras,
Which also vary upon tradition,
But the seven chakras talked about in yoga,
Aligned along the trishumna main channel.
So this is why many yogic practices,
Especially in kundalini,
For example,
Have an emphasis on awakening and opening up this energetic body in the main column,
The trishumna nadi,
And also the ida and pingala as well.
So as one starts to awaken this energy,
More energy is available to be used towards spiritual practices.
And also,
It has an added effect on making you feel more alert,
And it awakens more vital energy within you.
So there are a lot of very good practical benefits for this practice,
And also very good meditative benefits for this practice.
So you can think of it as a very good warm up for other practices if you like,
But it can also be a good standalone practice on its own.
Now to get started,
I want you to find a comfortable upright posture,
With your spine straight if you can,
And be seated in a chair.
And from here,
Take a moment to close your eyes and bring your attention inward.
I want you to imagine that there is an oil lamp underneath the seat that you're sitting on.
And this oil lamp is starting to emanate heat,
Which you can now feel in your sit bones and into your hips.
And begin to observe that this heat is starting to expand and grow in its intensity.
Notice that any kind of tension,
Both physically and internally,
Held in the buttocks and the hips are slowly melted away by this healing heat that comes from this oil lamp underneath you.
And observe that the heat is now starting to travel up to your feet.
And as it travels up to your feet,
Notice that there is a slight tension in your lower belly.
Warming and suffusing your lower belly with this heat and vitality.
There's any tension,
Both physically or internally,
In the lower belly area.
Begin to observe this,
And notice this tension melt away with this heat and flame rising from the base of your spine to the lower belly.
If your mind wanders,
Simply bring your attention back to the base of the spine and to the lower abdomen.
And once again,
Just notice a flame or heat rise from the base of the spine and start to rise into the lower abdomen,
Filling you with vitality,
Energy,
And burning away any kind of tension stored in these areas.
Observe this heat now begin to rise up the center column of your spine to the solar plexus chakra,
Located a few inches below the chest.
Observe any tightness in this area.
Observe the flame and heat rising,
Start to melt away any tension here.
Begin to feel the vitality and power arising as this vital energy rises from the base of your spine to the upper abdomen area,
Suffusing you with this energy.
This sturdiness and raw energy.
In Zen and other Eastern spiritual disciplines,
The lower three chakras from the base of the spine to the lower abdomen and the solar plexus chakra are known to house the sources of power and strength and stability within ourself.
Really feel this potent energy arising from these areas.
By strengthening these areas,
We are then in a good position to focus on the higher chakras.
Begin to observe this heat or flame rising from the center column now begin to spread into your heart area,
Located in the middle of the chest.
Warming this area,
Burning away any tension,
Stress,
Or tightness,
Filling you with vitality,
Warmth,
And energy.
If your attention wanders,
Simply observe without any judgment.
Bring your focus back to the base of the spine and start to scan your attention upward until it reaches the heart center.
Notice the heat arising from your center column,
Suffusing you with energy,
Warmth,
And vitality.
Now notice this inner flame begin to arise and enter into your throat area,
Melting away any tension,
Tightness,
Soreness in the throat.
Feel the energy that has arisen so far,
Rising from the base of the spine,
Entering up to the lower abdomen and to the solar plexus area.
The heart center,
And now into the throat.
Feel how powerful this warming heat is,
Burning away any tension,
And filling you with an inner light of warmth and energy that is now focused on the throat area.
Now begin to see this inner heat start to travel up and rise into the forehead area,
In between the eyes.
Really feel this inner warmth here,
Melting away any tension,
Tightness.
And filling you with this inner warmth of vitality.
For many people today,
In our busy modern world,
We tend to overthink and we block ourselves off from our intuition.
So really focus here on this heat,
As it allows these blockages to be released and burned away.
And we begin to have more clarity on our inner voice and intuition in this third eye area.
When focusing on the third eye area,
Point in between your eyebrows.
Make sure not to frown.
There can be a tendency to do so if you're intently focusing.
But see where you can relax into this area,
And instead just focus on this inner light or flame that is warming and also softening any tension in this area.
Now notice this vital energy arise and start to reach the crown of your head.
Just fusing the crown of the head and the top of the head with this warm,
Uplifting energy.
Now begin to feel the energy arising from the base of your spine and traveling up the lower abdomen.
Now to the solar plexus area.
To the heart area.
To the throat area.
To the third eye area.
To the crown area.
See how powerful this energy is.
So much so that it actually extends past the crown of your head and a few inches out into space.
There is so much vital energy from this center column of your being that it goes out into space.
Take a moment to now just simply rest in this energy.
This can be done by simply just relaxing even more and allowing your attention to sink into the feeling tone of this energy rising.
As we end this particular meditation,
Notice how you feel now compared to the beginning of this meditation.
What has changed as far as your energy levels,
Your relaxation,
Your focus,
Or any other quality that you can think of?
And now whether you use this practice as a warm-up for another meditation,
Or if you decide to end your practice today,
Just know that at any time you can always come back to re-center yourself and access this vital energy throughout your day.
By bringing your attention inwards and noticing the certain heat or vitality rise from the base of the spine,
To the crown of the head,
And even beyond,
Suffusing your entire being with openness and this vitality that arises from the Sushumna Nadi.
Bring your hands to heart center and thank yourself for taking the time to practice today.
