Meditation 1 – How to do it.

Spinal Breathing Meditation

 

Since most people are to spun out to even sit still for 2 minutes, here is a really easy and definitely potent practice that will change your life.

In my many years of witnessing yoga grow into what it has become today in America, I have always questioned why is it that people are lacking what is truly the most important part of a yoga practice, the meditation. It is stated in ancient texts of yoga in the Hatha Yoga Pradipika as well as Gherandha Samhita and Siva Samhita there are only 2 to 5 asanas that are important. They are all meditation asanas. Get the point?

Meditation is a way of connecting to the currents of the universe. This is so core. It energizes you and brings you back to where you came from. Takes you out of what you are not. The path has just started at this point, literally.

There are so many meditations from many ancient texts (Buddhist as well as yoga texts like the Upanishads)….. then there is a ton of meditations that the West has created without the deeper understanding of meditation which leaves most people practicing those western forms unsettled and sooner more than later, they quit the whole practice. Meditation clears karma, when done properly. More on that another time, for now… on with the technique.

Sitting there in silence watching your mind and also trying to clearing the mind is BS. It is the same as telling yourself not to think of pink elephants….and there you have the proof. Most of these western ideas of meditation create more stress and frustration and further spiral into the spinning mind. Much of the time, with the variety of people I have worked with, are living in their heads and don’t know anything else, they believe they are their mind. Isn’t their fault, we have been taught this with our culture of consumption and external gratification. Isn’t it about time to stop the insanity and get out of the trauma? Love yourself and the people around you enough to sit for as long as you are able at least once a day. In the beginning, I promise, with this practice it is easy and changes will happen rapidly. Just do it.

So lets start from an easy place with a more effective way to get you a jump start into a practice. If you already have a practice great!!! Maybe try this anyway and see what happens. This is just a beginning technique and grows as everything else does with practice.

Okay, here we go.

 

Part 1

Sit in a comfortable position. It can be in a chair or on the floor or whatever makes your body relax.

 

Just simply feel your entire body. Feel it from the inside of the bones to the hairs on the skin. Feel it like one system without jumping around to and fro.

 

Start to be aware of your breath.

 

As you become aware of the movement of the breath, start to follow the breath down to the pelvis and back up.

 

Start to slow down the exhale comparatively to the inhale. Do this until you are doubling the exhale compared to the inhale. You will feel your body/mind/organs relaxing.

 

Do this for as long as you feel comfortable. You will notice the mind will stop it’s story and spinning. Gone, just like that.

 

Part 2

Now bring your attention to the tailbone. Imagine the spine as a channel.

 

As you inhale you are going to bring prana into the tailbone and up the spine, over the head to the space between the brows.

 

As you exhale continuing the double count, you will follow back down your spinal canal to the tailbone.

 

Repeat

 

It is as easy as that.

 

Focus as solely as you can just upon the movement and energizing of the spine. You can also imagine a golden sphere traveling up and down the spine with your breath.

 

This once again is just a beginning. The techniques grow and become much more and produce greater effects and then get more and more esoteric and into a world we don’t even know exists here in the west.

 

Just try this for 20 minutes each day for a week and let me know what happens.

 

Have an enjoyable journey.

 

 

17 thoughts on “Meditation 1 – How to do it.

  1. Have been trying for several weeks now. I skipped two days. It is challenging for me to follow exactly how you have writting. “Feel it like one system without jumping around to and fro.” when trying this it almost feels like a contradiction in my mind. It’s as if.. either I feel my body as one, but only superficially, or I feel the details, but I’ll be jumping around. Also the part of “Do this until you are doubling the exhale compared to the inhale.” I cannot reach. I don’t think I have reached a point where I am doubling the exhale compared to the inhale.. and thus no mind that has stopped making stories and spinning. Then either way I continue to part 2, because it feels like this could go on for a while. That I can do.. except from the doubling exhale as I have allready said. I do the whole sequence for 20 minuts.. sometimes a bit longer. I will keep practicing.. and see what will happen. Can one do this in a train, airplane or bus/car? Is there any point to doing it longer than 20 minuts?

    Thank you

    • 👍

      Can one do this in a train, airplane or bus/car?
      No. Please only do it in a peaceful, clean and ventilated area.
      Are you pointing out the reason why you cannot reach no mind that has stopped making stories and spinning? “Hey, we can just make a drive thru so people can pick up food and eat it while driving. It will make life simpler.” What is wrong with the world besides that people are not actually living in their bodies and cannot sit still or do one thing at a time? Why is this?

      Is there any point to doing it longer than 20 minutes?
      Not in the beginning. Curiosity killed the cat.

    • Your comment reminds me of a few times the past weeks where I got up at 4 am, had to cook for breakfast and lunch in one go and then hop on the train to then eat the breakfast in the train and after that inmediately start working. I was not happy about it, but couldn´t see any other option. I can see how the drive-through concept shows how this hurry-hurry and eat at the same time -culture is accepted as normal.

      Just a little thing I noticed when doing the meditation… if I have understood well, meditation is not about the physical, but still… it has had an effect on the physical level that I noticed and wanted to share here. I usually have cold hands and cold feet. When doing the meditation they noticably warmed up. More than once. I tested it for confirmation by giving all the people in my house a hand.. normally I can clearly feel the difference. Mine being like “ice” and theirs nice and warm. Not this time. Nice. It reminds me of how my body used to warm up when doing my eye exercises/movements that follows my breathing.

      If I may ask more… can the meditation be done directly after eating (or after walking a hundred steps after eating)? Would a place in nature where nobody is there to disturb you count as a “clean and peaceful place”? (it for sure is ventilated ;)!) I ask these practical questions because I very much like to do this meditation every day, but some days my life has no time for it really and this would make it easier to make it happen. In the morning I’m hungry so I take a shower and eat (I’m working on the getting up 1,5 hour before sunrise which might help with this.)… and many times in the evening I’m tired. I could just ignore that and do it anyway, but I’m not sure that’s a wise thing to do. Anyway, ever since I commented the other comments here I’ve definitely been doing it for 5-7 days a week.

    • It’s done on an empty stomach, obviously. Do both and notice for yourself. Plus, if you understood the other post on meditation, there is pranayama and everything which eating first will create problems with. This is just one example of why things are stated as a ‘rule’ but then if the understanding of why is not there then it is sooner or later twisted or rebelled against.
      Nature is fine. Is it peaceful? Is there distraction? Is not thinking about your hands a distraction? 👍🏻👍🏻

    • Sure, Nature is peaceful. I wasn’t sure if it could be called “clean”, because: what is clean?

      ”…cannot sit still or do one thing at a time? Why is this?” Good question. I notice this too. I’m even tempted to eat behind a computer screen. Ridiculous.

    • 10 months in now. I don’t eat behind the computer screen anymore. lol.
      When I “imagine the spine as a channel” I notice that my posture/spine seems to straighten itself out. This, without trying or putting concious effort into re-arranging my body (except from the imagining mentioned prior ofcourse). It seems as if the imagining itself causes this. Nice.

  2. To add to that: “Imagine the spine as a channel.”

    “As you inhale you are going to bring prana into the tailbone and up the spine, over the head to the space between the brows.”

    Do I keep on imagining the spine as a channel through which the prana moves up and down?

    “Focus as solely as you can just upon the movement and energizing of the spine. You can also imagine a golden sphere traveling up and down the spine with your breath.”

    The imaginary golden sphere then moves up and down in this imagined channel? And I focus solely on the golden sphere moving up and down in this channel.. which in it’s turn energizes the spine?

    Perhaps I’m sounding a bit paranoid here, but.. I just want to do it right haha.

    Thanks

    • Do I keep on imagining the spine as a channel through which the prana moves up and down?

      Yes.

      The imaginary golden sphere then moves up and down in this imagined channel? And I focus solely on the golden sphere moving up and down in this channel.. which in it’s turn energizes the spine?

      The imagination is just used here for a beginner. Prana will follow the attention. Yes.

  3. I applied these sentences from your article “on meditation” as you said was ok
    https://trueayurveda.wordpress.com/2018/04/19/on-meditation/#comments

    “The eyes are not actually supposed to be closed, but relaxed half/half closed open with no tension, relaxed, and the gaze inward.”

    “Mudra and Kriya
    Rest the hands in the lap in front of the bladder, five fingers below the navel, interlacing the fingers with the left thumb over the right.”

    Closing my eyes halfway often irritates my eye(s) so I don’t do that anymore, but the mudra I’ve applied ever since I read the above.

    I was considering using earplugs also, because sometimes I hear people that distract me. Would you advice against this?

    • Earplugs are a suggestion I give much of the time after someone has some form of development but mainly for japa and not meditation. in japa the vibration of the sounds are important and how it resonates inside of the entire system. in meditation, using earplugs is taking away from the development of the person by skipping one of the fundamentals by using a cheat or a product. Can you figure out what I am saying behind my words here?

    • The meditation here is about concentration. Meditation is also about turning inward. If you use earplugs you basically remove a whole part of the learning proces.. which is: not getting entangled with your mind with the outside world but focussing on the meditation instead. This might even be why you don’t close the eyes completely. Meditation is not about denying the sensory. It is about not being attached to it. So I should get up early and no matter what sounds there might be… if one of the three cats of the neighbours is making weird sounds or some guy is driving around with some loud music (which doesn’t usually happen in early morning) it is not of my concern. The meditation is all that matters. No cheats. No drugs, no earplugs, no mask, no clips on my nose. Otherwise I might aswell go sleep ;).

      Other way to say it is that it is about control of the mind. Just because I like chocolat.. burning all the chocolat in the world still won’t give me peace of mind.

      I think I got what you tried to say. Glad that I asked: “Why even ask? It’s just earplugs. What’s wrong with quietness?” Thank you

    • “here is a really easy and definitely potent practice that will change your life.”

      Recently we had a conversation about another technique you taught me in a session and my inability to focus on it. The conversation made me realise something about this technique aswell which I wanted to share.

      The quote above is quite a promise and I’m not having these results mentioned:

      “You will feel your body/mind/organs relaxing.”

      “You will notice the mind will stop it’s story and spinning. Gone, just like that.”

      I’ve felt things that are interesting and unusual, but not of the above kind and it never lasts for more than half a minut or so… doubt creeped into my mind… why does he say it will change my life yet nothing is happening?

      But… as I’m too absorbed in in my mind: dreams, fantasies, past, future.. (which I think ís part of the selfabsorpsion you speak of so often) to even focus on the technique… so I can’t even say I’m really practicing it at all. Basically a big portion of the time I’m just sitting there being an unfocused mind.. just like the “meditation” I did before coming to this blog, just sit, Lol. So who’s to blame? Not the promise, not the technique, Me. “Suprise”… haha.

      Also, my life hás actually changed since coming to this blog, but I don’t know if that is related to this technique.

  4. “The eyes are not actually supposed to be closed, but relaxed half/half closed open with no tension, relaxed, and the gaze inward.”

    I decided to try this once more, because every time I try it it feels good. I now succeeded in doing it more than half of the meditation time. I did forgot about the “gaze inward” part, but that might have happened spontaneously a couple of times. I was way more focussed, alert, my breathing seemed better or at least I felt better in my body. It was quite special. Then my eye started irritating again (I wonder if this might have to do with a surgery I’ve had years ago where they cut it open from the inside of my eyelid to take some… junk out) and thus I closed me eyes. From then on I was back in the dark (pun intended). I don’t get sleepy when “meditating”, but I am… absent. I’m lost in thoughts unaware of the fact that I’m sitting there to do this meditation, then “waking up” from that being lost in thought, refocussing on the “exercise” of following the breath etc., to then soon lose myself again and this cycle repeats itself. It was very obvious. I was doing way better with my eyes half open.

    It made me wonder if, just like wearing earplugs is not good for meditation, perhaps half closing of eyes is not good for japa because it lets in some of the outside world. Perhaps it doesn’t, as you have to gaze inward, plus it’s not sound but vision. But in the end it ís all vibration. Hmmm.

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