Dear Friend,
Here is an ideal practice to help when you want to calm the mind and body. I teach this both one-on-one and in retreats, and it is both effective and gentle.
This is a prāṇāyāma, a yogic breath control practice. It is also a dhāraṇā, a tantric focusing and visualization practice.
· Close your eyes.
· Breathe through the nose only.
· Settle into the breath for a few minutes.
· Now visualize a beautiful shimmering golden Central Pathway of light, extending from the base of the spine to the crown of the head.
· Breathe in through the nose and feel golden breath descend through the golden Central Pathway to the base of your spine.
· Breathe out through the nose and feel the golden breath ascend through the golden Central Pathway and out through your nose.
· Keep breathing in this way for a while, anywhere from 5-15 minutes, or longer if you wish.
· Feel your head positioning. If it feels like the energy is sticking there, gently move the head back and forth, side to side, until the energy moves naturally and freely.
· Also check your posture to ensure it allows for free breathing.
· After practicing the Central Pathway breath for 5-15 minutes (or longer if you wish), imagine the golden light in the Central Pathway radiating out and filling your entire body, then the room around you, and then beyond to fill the entire universe.
· Sit with this for as long as you like.
· When you are ready, place your awareness on your Heart Centre, visualizing golden light there. This will help you to ground yourself in your body.
· When you are ready, open your eyes.
· If you like, write any insights or observations you have had in a journal. This will help you to understand and assimilate your experience.
I hope you enjoy this practice and find it helpful.
Yours in Meditation,
Grant
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