Namaste,
I hope you will agree with me that the quality of our life is proportional to the energy we can access and in yoga and in yogic meditative practice awakening of the energy of prana is one of the core practice.
Let me guide you through a practice which will help you to connect with your inner resource and help you to move the prana up to the higher energy centers.
Take time to find a quiet corner where you can stay settled for approximately 15 to 20 minutes.
You may like to choose to put your cell phone on a flight mode or any other potential distraction.
Take time to settle in in a seated posture.
If you wish to stay on the chair,
Ensure that your both the feet are touching the ground,
The floor and your back is kept upright and tall.
But if you choose to sit in a meditative posture in a cross-legged pose,
Ensure that the weight of your body is nicely distributed over the hips and the legs.
Using a cushion can be a good option for you to keep your legs more comfortable for the entire duration of the practice.
Observe all the micro sensations generating within the lower part of your body,
Within your hips,
Legs and feel free to make any needful adjustment with your position.
Once you know that you are in a state of comfort,
Let yourself know that you will remain still and steady for the entire duration of the practice.
Now feel your spine,
Your torso and make your back upright and tall.
Shoulders are dropped down and you are not holding any tension within your abdomen or ribcage and yet you are keeping your spine up and tall.
Relax the right arm,
The left arm and preferably your palms are turned upside and tip of the thumb and index finger are touching together.
Feel your neck and your whole headspace.
With your following breaths,
Expand your awareness over the whole physical landscape and look at yourself mentally in its totality.
Become aware of your whole physical body,
The stillness within the body and within the stillness,
Sense the movement of the breath.
Witness the movement of your breathing without deliberately trying to control or manage the way your body is breathing right now.
With inhalation,
The whole body is expanding and as you are breathing out,
The body contracts.
Now bring your awareness to your spine and you visualize there is an imaginary track like a tube that is running from your pelvic floor till your third eye.
A transparent tube placed between your perineum till your third eye and add in this imagination that the breath is travelling up and down within this tube,
Within this passage.
As you are inhaling,
The breath travels from the base of your spine,
From your perineum up towards your eyebrow centre and as you breathe out,
The breath flows back at the base of your spine.
Now to enhance the feeling of the breath movement,
You can softly contract your throat so that there can be a soft easing sound as you breathe in and out.
You might feel that you are breathing in and out through your glottis and there is a soft easing sound as you inhale and exhale.
The more you become aware of the soft easing sound and the movement of the breath along the spine,
You can add the visualization that the breath is taking the form of prana,
Chi,
Energy and there are sparkles of light,
Glitters that are travelling up and down.
The more you become aware of the practice,
Aware of the visualization,
The rhythm of your breathing will slow down and now remember and add this philosophical experience within yourself.
As you breathe in and the breath travels up,
Feel yourself going beyond the limitation of feel,
The limitation of identity,
The limitation of power craving towards love,
Kindness,
Communication and intuition.
With every inhalation,
The feel,
Insecurity and power craving is transforming into love,
Kindness,
Intuition and communication.
As you breathe out,
Let go,
Let go the worries and somatized pain challenges and take another mindful seven breaths,
Inviting yourself to awaken the prana within your body and now it's the time for you to let go of the practice.
If you are experiencing anything positive and uplifting within yourself,
Try to retain those feelings and sensations and remember you can return back anytime you wish to recharge yourself.
In your own time,
Let go of the visualization,
Return back to the normal breath,
Feel the body,
The space where you are,
The time of the day and you gently open your eyes.
That's it.
Namaste.
