Hello,
I'm Mary Jane and today I invite you to join me in a Shagong meditation called the 1-10.
This Shagong meditation uses rhyming of the numbers 1-10 as a way to remember the sequence of the meditation.
The Shagong 1-10 is a powerful way to revitalize our energy or chi and decrease distractions of the mind.
If we think of our chi as a bank account,
There are many events throughout the day that withdraw from the account.
Meditation is a way to make a deposit.
This meditation can be performed in sitting,
Standing,
Or while imagining yourself in either of those positions while lying on your back.
If you are familiar with the 1-10,
Continue with any position you would like.
However,
If you are new to the 1-10,
Lie down on your back in a comfortable position and imagine yourself standing as I guide you through the meditation.
Imagine the feet shoulders distance apart and arms relaxed at your sides.
You may imagine yourself standing in nature or standing in your home,
Wherever you like.
Now let's begin.
Rest the tip of your tongue on the roof of your mouth.
This will help to moisten the mouth,
Loosen the jaw,
And connect with the energy.
Take a deep breath in your nose with the tip of the tongue resting on the roof of the mouth.
Breathe out and lower the tongue.
Continue this breath sequence throughout the meditation,
Lifting the tongue up as you inhale and lowering the tongue on the exhale.
One is fun.
Allow a slight smile to appear and relax the face.
Relax the eyes.
Relax the forehead.
As you inhale,
Imagine a gentle wave or shower of water coming towards the body.
As you exhale,
Imagine it splashing down the front of the body,
Washing and rinsing away tension or tightness.
Take a deep breath in and imagine the gentle wave of water coming towards the body again.
Exhale and imagine it rinsing away any tension down your body.
Breathe at your own pace as the water rinses away tension on the face and neck,
Washing down the chest and arms,
Down to the abdominal area,
To the front of the pelvis and legs,
And down to the feet.
Rinsing and washing.
Breathe in and now imagine a wave coming towards the back of your body.
As you exhale,
Drop the tongue.
Imagine the water splashing down the back of the body.
Breathe at your own pace as the water washes and relaxes the back of the head and neck.
Rinsing the shoulders and upper back,
Middle and lower back.
Washing and rinsing away any tension at the sacrum,
Hips,
Thighs.
Rinsing down the calves to the feet.
Continue with a gentle smile.
Feel the muscles soften and relax.
Now imagine a field of energy opening up at the top of your head.
Inhale and imagine a gentle wave or shower of water coming to the top of the head.
Exhale and imagine the water rinsing down the inside of your body through the top of your head,
Like water trickling down rocks.
Breathe at your own pace as you imagine the water clearing and cleansing you internally.
Imagine the water clearing the mind.
Washing and rinsing over the heart,
Lungs,
Intestines,
Liver,
Spleen,
And kidneys.
Down to the pelvic area.
Washing over the reproductive organs.
Down through the legs and feet.
Tu is Shu.
Bring your attention to your feet.
Now imagine your feet fusing with the earth in five directions.
Forward,
Backward,
Right,
Left,
And down.
This connects your mind and body with the earth's energy.
Continue with a gentle smile.
Three is Tree.
Take a deep breath in and as you exhale,
Imagine the tree roots extending from your feet into the earth,
Through the floor and building foundation,
And through the top layer of soil,
Or through grass and dirt,
Wherever you may be standing in your mind,
And down through the layers of the earth,
Securing your connection to the planet.
Continue deep breaths in your nose with the tongue at the roof of the mouth,
And out the nose or mouth while the tongue lowers.
Four is Core.
Take a deep breath in and as you exhale,
Imagine those roots extending deep into the core of the earth.
The golden energy from the core now flows into the roots.
With each inhale,
Imagine the golden light and earth energy from the core coming up the roots to the feet.
Up the back of the legs,
Up the back,
And exhale as the energy flows over the top of the head,
Down the chest,
And into the lower abdominal area or lower dantan.
Feel yourself drawing the earth's energy into your body.
Inhale and draw the golden energy from the earth up to your feet,
Up the back of your legs,
Up the back,
And over the top of the head.
Exhale as it flows down the chest and into the lower abdominal area or lower dantan.
Five is Alive.
Continue breathing in the earth's energy,
Like breathing the energy up through a straw,
Drawing up the earth's energy.
Feel and visualize the golden light filling your body.
With each breath in,
The earth's energy goes up the roots,
Into the feet,
Up the legs and back,
Over the head.
Exhale and visualize the golden energy coming down the chest to the heart center,
Into the lower abdominal area,
Creating a golden ball of light at your lower belly.
Feel the body fill with golden light.
Continue breathing at your own pace,
Filling the body with the earth's revitalizing energy.
Six is Thick.
Next,
The golden energy rushes to your palms,
And like a cork opening,
It releases and emits the energy around you.
The energy being emitted from the palms is like thick steam surrounding you,
Flowing around your feet,
Legs,
Up the torso,
Chest,
Shoulders,
Neck and head.
The energy from the earth is limitless,
We are not taking it,
But it is flowing with us.
Continue to imagine the golden light filling your body,
And the golden steam filling the space all around you.
Seven is Heaven.
Next,
The thick steam of the energy all around you creates a spark that comes down from heaven.
Imagine a blue or white spark of inspiration coming down from heaven to the crown of the head,
And the tips of the fingers that are now raised at shoulder level.
The heaven or yang energy and the earth yin energy are connecting.
Eight is Open the Gates.
Continue to imagine yourself standing with the golden light filling your body,
The golden steam surrounding you,
And an inspirational spark of light coming down from heaven,
Touching the crown of your head and the tips of your fingers.
A column of energy or tai chi pull running from the top of your scalp down to your spine to your pelvic floor begins to illuminate from the inspirational blue light from heaven.
The tai chi pull begins glowing and vibrating.
This pull starts to fill up with light at the pelvic floor,
Moves up to the sacral area,
The solar plexus,
Heart center,
Throat center,
Third eye center,
And crown of the head,
Filling the tai chi pull with harmonizing light and opening the gates or seven chakras.
Nine is Shine.
Now the palms turn towards the chest and these two lights mix.
This mixing creates a green light that illuminates the tai chi pull,
Like a key unlocking and opening up every pore in the body.
With each breath the pull continues to illuminate and expand the golden energy several feet around the body.
Continue to breathe at your own pace and imagine this golden light illuminating out of every pore and surrounding you.
Continue to smile.
Visualize and feel the harmonizing golden light illuminating out of every pore of your body.
Ten is Begin.
You are now physically,
Mentally,
And spiritually in harmony and ready to begin your practice.
Ready to begin your day or ready to begin a restful night's sleep.
