Sushumna - The Central Channel

Postural Alignment, Yoga and Meditation

What is a body? In the system of yoga we see the body as the vessel that we use to navigate our lives. Don’t imagine a rigid clay pot. Think instead of a constantly changing and ever adaptable device we can use to interact within our outer environment.

I could create a discourse on the body and its parts that could extend for hours and days, but in the context of meditation, simplicity is best. Let’s imagine rather than a bunch of parts, we are a field of energy that flows in all directions and is influenced by the impulses of our mind and our outer world. In the practice of yoga we develop an awareness of these different aspects of that field and our ability to influence the forces within it. On this planet, gravity is an external force that produces an influence on our tissues. As we develop physically in constant relation to this force, our physical structures adapts and allows us to navigate within the outer world. We consistently experience gravity as well as the energy of our bodies in opposition to this force. The entire physical limb of Asana within the yoga system was developed to fully align and balance these opposing forces or energies.

We can use a basic understanding of this relationship to develop a meditation practice that will bring an optimal and efficient development of your posture. Remember that meditation is the internalization of awareness through the concentration of attention on an object of meditation.

Because gravity is always something that influences us, we can focus our attention on its influence on the body during meditation. Specifically, we are developing a feeling of our reception of the force of gravity and the opposition against it. The balancing of these aspects of our physical body will bring an efficiency and optimal use of our physical energy. Because our bioelectric field and physiology are working within these forces, an easing of the flow within the field will promote the health of the body.

vVvVvVvVv~~~~~GRAVITY~~~~~vVvVvVvVv

The force of gravity can be thought of as pushing down on us from the top of the body…

Truly, it is the force that pulls our body to the ground. Because we are physically continuous, the influence of gravity is felt throughout the body as that force is distributed through our tissues.

The deeper influence of this practice happens through a direct conception and experience of the subjective and objective aspects of our personal experience. This relationship is at the heart of understanding Yoga.

Try this meditation practice to help align body and mind in minutes a day!

Sushuma Nadi ~ The Central Channel

In the system of yoga, this pathway is the foundation of all other energetic pathways within the body. We use breath in yoga to access Prana or vital energy within the body, and students can practice this simple breath meditation with visualization to improve awareness and balance within mind and body.

1. Begin seated in a comfortable position in a chair or on a supportive seat on the floor. Take some time to move your pelvis around rocking front to back and side to side, feeling the connections between your body and what is supporting it. A helpful image is that of a bowl, thinking of the pelvis in this shape, point the bottom of the pelvic bowl towards the ground beneath you and directly into your seat.
   
   
   
   
   
   
   

2. Focus to the top of your head and if helpful place the palm of one hand on top of your to bring attention through sensation. Reach the top of the head upward and imagine an energy pushing up through the top point of the skull.

3. Begin to focus on your breathing, and if you can take some time and practice a few minutes or even a few rounds of the Balanced Breath Meditation.

4. Once the breath feels comfortable and in balance, begin to imagine a line running through the center of the body vertically from the bottom of the pelvic bowl to the top of the head.

5. Exhale focusing to the bottom point of the line or the physical space between the sitting bones at the basin of the pelvis.

6. During the inhalation, focus upward from the pelvis through the center of the belly, ribs, throat and skull to the point at the top of the head. If possible, as you reach the top of the inhalation, the attention should focus to the top of the skull.

7. Exhale to relax the attention back down towards the bottom point of the line and allow the body to remain relaxed as the attention settles.

8. Repeat steps 6 and 7 for the desired amount of breaths ( 9 is a great number if you want to keep count), or set a timer for your meditation and maintain your attention on the breath and the line for the duration of the practice.

9. If attention wanders, take a deep breath, and focus back into the breathing and the line. If the body feels tight, move or adjust your body gently for a moment and then return to the settling of the pelvis, the reach through the crown of the skull, and continue to bring focus to the breath and the central channel.

10. Once the meditation is complete, you may settle your attention at either end of the line for a few moments as the breaths finds a relaxed and natural state. With attention at the crown, one will feel a sense of expansion and higher states of awareness. With the attention at the base of the pelvis, one will feel a sense of stillness, support, and relaxation.

11. Take a moment and notice your body, mind and awareness of yourself.

12. It may be advisable to rest for a few minutes or sit in silence and stillness for a few moments before returning to activity in order to integrate the practice most effectively.

Stay tuned for this guided meditation soon!

Practice in person with Brian by signing up for his next Meditation Class. Check the schedule below and get started today!

Introduction to Breathing and Pranayama

Improving Awareness and Health through Diaphragmatic Breath

Training the body to use deep abdominal or “diaphragmatic” breathing is one of the simplest approaches to repatterning the Nervous System to favor a more balanced and adaptable state. The breath is a physiological process that can occur at the unconscious, subconscious and conscious levels. This means that we do not need to think about breathing, but we have full control over the depth and pace of breath (within the limits of one’s awareness, and to the capacity one has practiced) and therefore have the ability to alter this physiological process. It has also been shown that the breath has a relationship to the state of our Nervous System. In addition, our emotional/mental patterns can also influence the breath in various situations. When in a higher state of stress or activity, our breath tends to shorten and occur in the upper spaces of the respiratory system which has an effect of upregulating our Fight or Flight/Sympathetic NS processes. When in a more relaxed state, the body tends to favor deeper breaths, utilizing the movement of the diaphragm which brings movement and energy downward in the body cavities. This breath favors the processes related to the Rest and Digest/Parasympathetic NS and promotes this state reducing physical and mental activities. We can therefore use our breath awareness as both a tool to understand our state of anxiety or stress and a means of affecting or balancing the state of our Nervous System and reduce any anxious or stressful state (or induce it in some cases). Learning how to control the breath is a primary component of the practice of Yoga, and allows the student to achieve a deeper level of influence on body, and mind.

Balanced Breath Meditation

Find a quiet place and set a timer for 5-10 minutes. Sit in a comfortable but upright position, or complete the practice lying down on your back. Contemplate the 3 spaces of breath, and the 4 steps to the inspiration described above. Close your eyes and observe the natural state and pace of your breath, both the inhale and exhale. Think of how you would describe the breath (fast, slow, shallow, deep, soft, forced, etc.) Also take note of your level of mental activity or any feelings of stress or anxiety. Observe where your breath moves within the 3 spaces, and if applicable, what order the breath moves through them. Observe as best you can the 4 separate actions of the breath only to create an awareness of these actions within you. You do not need to force these actions, just observe them (or their lack of appearance).

Practice:

1. Pick a number divisible by 3 (3, 6, 9, etc.) to represent the length of one inhale and one exhale.

2. When ready begin to fill each “space” of the breath for 1/3rd of the total duration of the number you have picked on your inhale. Then empty each “space” of the breath in the reverse order for 1/3rd of the total duration of the number you have picked on your exhale. (If you pick 3, you will breathe into each space for 1 second, and out from each space for 1 second, 6 = 2 sec. in each space, 9 = 3 sec. in each space)

-If you lose count or are distracted with a thought, just notice what distracted you if possible and continue the practice of counting the breath on the next round.

3. Continue to focus on creating a balanced breath until the timer goes off. Stop the timer.

4. Take one final moment, close the eyes, and notice the level of stress or anxiety present, or any other feelings or sensations that are present.

Disclaimer!

Do not ever practice a breathing technique that creates physical strain or discomfort. The example above is a mindfulness practice around the breath and is simple and safe to practice at home. Any advanced breathing and pranayama practice, especially those in which the breath is held or intensified, should be done under the instruction of a trained teacher or expert. If you have a preexisting medical condition it is always best to consult your primary care practitioner before participating in breath practice or breathwork techniques.

Sit N' Sip Live Meditation Classes

Check out my new meditation classes for the Fall!

Sit N’ Sip ~ enjoy a tasty afternoon snack or drink and learn to meditate!

Both of these practices can greatly improve mood and build resilience to everyday stress.

Currently hosted by J + B Wellness in Cottleville, MO!

Next Class: Wednesday November 16th @ J + B Wellness

Heart Cleansing Meditation

Read the instructions completely before practicing this meditation. Set a timer or give yourself 20-30 minutes of quiet to practice this soothing meditation. It is great for the hot summer days especially for the Pitta Dosha.

1.  Begin lying comfortably on your back, either on a mat or blanket, or with the upper spine and skull on a bolster or blocks for a supported fish pose. The head and ribs can remain at the same height for comfort. Allow the legs to rest in any comfortable position supported by props or pillows.

2. Observe the breath during the inhale and exhale and allow it to slow down and deepen. Bring one hand on top of the other to rest on the navel and observe the abdomen when you breathe.

3. Imagine each inhale brings in energy that concentrates into a ball of light which sits between the navel and the spine (underneath the hands in this reclined position). Continue to breathe and sense each breath bringing in more light to make the ball glow so bright that light fills up the spaces of the body. Your pores are open to bring in even more energy each time you inhale, and that energy concentrates and shines from the ball of energy at the center of the abdomen (Manipura, Nabhi Chakra). Take about 9 breaths in all for this part of the meditation.

4. Next picture the heart in your body, in the center of the ribs between the lungs.. If you don’t know its shape, search for a picture online or just picture an orb of light in that space. Move your hands to rest over the heart if comfort allows. Now see the color of rose quartz surrounding you like a cool, pale, pink mist. As you breathe in, you draw in the rose quartz, through the breath and through the pores. Taking a few more breaths, see the rose quartz color concentrate around the heart. Imagine any negative or unexpressed feelings and emotions like a black cloud in the heart, and with a long and soft exhale, sigh out through the mouth with a “HAAAAAAA” sound. (if it feels good you can sigh loudly and strongly as well, should there be a lot of stuff to release) Visualize black smoke leaving through the breath.

5. Notice the heart space feel lighter, and take a few breaths again visualizing the rose quartz color surrounding you, filling your auric field and your body, concentrating in the heart until it fills with the color rose quartz. Again, see any negative emotions like black smoke that you breathe out through the mouth on an exhale. Repeat this process until you feel the exhale is clear and all negative emotions and feelings have been released.

6. See the energy of the heart shining like a rose quartz. Then picture the ball of energy behind the navel absorb the energy of the heart within it. Finally, the ball behind the belly transforms into the full moon, storing this new energy pattern within you. Release the image of the moon and remain relaxed for the duration of your practice time. When ready, slowly return to activity.

 Guided Variation Coming Soon!!!!

Microcosmic Orbit Meditation

Follow this Guided Meditation by Brian on Vimeo or YouTube, and reference the information below to practice on your own!

Begin in a comfortable seat on a mat, bolster or seated in a chair with your feet firmly planted on the floor. You will be shifting your attention through specific spaces of the body that have a particular effect on the nervous system and help develop awareness of the energetic body (Pranayama Kosha). This practice will help develop your mental focus and allow you to participate in more advanced forms of Pranayama and Meditation.

Part 1:  You can begin by taking a few slow deep breaths in and out through the nose, if Ujjayi Pranayama is comfortable for you, create a slight narrowing of the throat and allow the breath to whisper softly as you breathe in and out. Take a few moments to study the diagram below and read the description of the physical spaces that you will be focusing on. Once you are aware of the following points, close your eyes and begin to focus on each one in sequential order for 3 to 5 complete rounds, taking a few breaths in each space to visualize a point as shown in the diagram.

1.      Base of pelvis (center of perineum)

2.      Base of the spine at the sacrum/tailbone

3.      Spine behind the navel (L-1/2 Vertebrae)

4.      Spine behind the heart between bottoms of shoulder blades (T-7/8 Vertebrae)

5.      Base of the neck on the back (C-7 Vertebrae)

6.      Back of the skull (occipital protuberance)

7.      Crown of the head at the top of the skull

8.      Forehead between eyebrows

9.      Front of palate or roof of mouth behind front teeth

10.   Base of the throat the divot between the collarbones atop the sternum

11.   The front of the heart space (lower sternum)

12.   Navel or belly button

13.   Front of pelvis at the symphysis of the pubic bones

14.   Base of pelvis (center of perineum)

Part 2:  Imagine the line running through these points that connects them. On your inhalations draw your attention up the back line from the bottom of the pelvis to the top of the head. On your exhalations allow your attention to flow down the front line like a waterfall.      

If you cannot make it all the way up the back on one breath in, pause for the exhale and continue on the following inhalation. Do the same on the exhales down the front, taking as many breaths as needed to complete one cycle. Repeat for 3, 5 or 9 rounds of the orbit.

Complete the practice by imagining your energy collecting in a ball in the center of the abdomen behind the navel. This ball is about the size of an orange and is bright golden-white like the 10 a.m. sun. This ball of energy will then change into the full moon as you store the energy you have shifted through the meditation. Once you visualize the moon, your practice is complete, and you can open the eyes and notice the effects of this practice.