30 days into your meditation – some powerful meditation ... "...
TRANSCRIPT
30 Days into your Meditation some powerful healing meditation practices below for you to try one each day for 6 minutes (our Facebook posts for the month of January 2017)
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Today we apply the KISS method -‐ Keep It Simple Sweetheart -‐ meditating is not complicated and anyone can do it. Find somewhere to sit upright comfortably, set a timer for 6 minutes, for the duration of this time focus on the breath whilst observing the mind. Try not attaching to those thoughts, observe them as if they are clouds passing through the sky, coming and going, the breath is your constant.
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Your Asana (posture) is paramount for meditation. The Eight Limbs of Yoga teaches us that the practice of Yoga Asana (3rd limb) is preparation for finding Sukha ('comfort') in meditation. Try Sukhasana -‐ use folded blankets under your buttock, your back against a wall, books propped under your knees -‐ find your way to make the pose comfortable, do you need to free your body up with some stretches to make this comfortable? Try placing your hands palms face up -‐ may make you feel more open, try palms face down -‐ may make you feel more grounded. Choose what you need today. Then breathe and observe.
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We try another Asana – Savasana or Corpse Pose. One of the reasons Savasana is the most challenging of all Yoga Asana is it is difficult to stay aware and alert, easy to drift into a sleep state when laying down. Try support behind the knees if your lower back needs it. Then visualise the breath as two silken threads entering your nostrils coming from afar, follow the inhalation until the end of the threads. Then as you exhale those two silken threads leave your nostrils and go wide, follow the exhalation until the end of the threads. Continue to follow this pathway of the breath, stepping away from thoughts for the 6 minutes. The challenge is staying aware and not allowing yourself to drift into a slumber. This will assist you in becoming more aware in any moment during your day, decision making becomes easier also helps develop our will power. More info on Savasana http://www.chopra.com/articles/why-‐savasana-‐is-‐the-‐hardest-‐yoga-‐pose
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Mantra is a helpful tool in meditation to help bring focus and move aside the busy mind. Try 'So Hum' mantra, 'I am that' -‐ either in Sukhasana or Savasana. As you connect with who you truly are, you are not your mind because you can sit back and listen to it, even argue with it. Notice how the inhalation sounds like 'so' and the exhalation sounds like 'hum'. More info on So Hum Mantra http://www.yogajournal.com/article/practice-‐section/so-‐hum-‐contemplation-‐meditation/
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Mudra are gestures that set an intention for your practice. Try Jnana (or Chin) Mudra -‐ Gesture of Wisdom. With thumb and index finger together with palms up, this mudra is said to represent the union of Ego/Self (index finger) with Universe (thumb), the ultimate goal of Yoga is union, becoming one with the Divine. More info on Jnana Mudra https://www.yogapedia.com/definition/6862/jnana-‐mudra
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Pranayama (breath control) is the 4th limb of the Eight Limbs of Yoga. Ujjayi (victorious breath) is best done seated with correct posture, align your ribcage above the pelvis, front and back of chest is broad and lengthen back of neck. With a lift through your crown and slight tuck of the chin start following the pathway of the breath up and down the back of the throat, start making a smooth rasping (or snoring sound) only internally audible, very subtle. Notice the sound of So-‐Hum. This sound helps to reduce external distraction and bring you internally. It also has a very calming effect on the nervous system and the heart rate and is believed to unify the vibration of all the cells in the body to unite to the same frequency. Can be highly beneficial when used to heal from illness and physical conditions as where there is dis-‐ease the frequency of the cells have been altered. More info on Ujjayi Pranayama https://www.ekhartyoga.com/blog/a-‐guide-‐to-‐ujjayi-‐breath
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Another form of meditation is Walking Meditation -‐ which can be very grounding and help take us out of a busy head. Take your shoes of and go bare foot on the earth -‐ find some grass or sand. Slowly and mindfully placing one foot down steadily at a time, be aware of every part of your entire foot connecting with the earth. Notice how this grounding sensation moves all the way up your leg into your pelvis and your belly bringing a feeling of stability and strength -‐ 'Sthira'. Stay with the breath and the focus on the placement of your feet.
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We should live to the fullest and rejoice in every single
moment. It is when we become attached to
our senses, seeking fleeting pleasure only through them
and habitually overindulging ourselves that we endanger our
wellbeing.
Pratyahara (sense withdrawal/control) is the 5th of the Eight Limbs of Yoga. External stimulation (through the senses) can often rule our lives, by developing a deeper inner awareness of how our emotions, body and mind respond to the outside world gives us more control over how we choose to react in any situation. Therefore more control over our health and wellbeing. Seated or Walking Meditation -‐ try for 1 min each focus solely on one sense at a time -‐ start with Sound (everything you hear close by & in distance), then Touch (everything you feel), then Sight (all colours, textures, shadows, light), then Taste, then Smell. Then for the remaining minute, or longer if you have time, just be. Allow yourself to be aware of external stimulation, notice what it triggers in your thoughts, your body, your emotions. Observe with the breath. With the practice of Pratyahara we become more aware of when we need to avoid or be around certain environments and types of people. We become the master of our life experiences. More info on Pratyahara http://www.yogabasics.com/connect/yoga-‐blog/turning-‐inward-‐through-‐pratyahara/
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Dharana (state of concentration) is the 6th of the Eight Limbs of Yoga. In a comfortable seated position find yourself a Drishti -‐ a point of focus, have soft eyes and gaze at this point -‐ maybe just a blade of grass, a Mandala, or a candle flame. This practice is known as Trataka (please see instructions & precautions in link below if using a candle flame). Stay with that one pointed focus and concentrate on only the breath. Keep bringing your monkey mind back to the point of focus. More info on Trataka http://www.yogaindailylife.org/system/en/hatha-‐yoga-‐kriyas/trataka
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Today we internalise your drishti -‐ an internal Trataka. Close you eyes to focus on the 3rd Eye with soft, slightly cross-‐eyed gaze at the point between the brow above the bridge of your nose. It may be beneficial to use a mantra or the sound of the breath to assist your focus. If you commence with candle gazing it can make it easier to see the light at the 3rd eye -‐ maybe a white or blue light. It is said to open yourself up to possibilities, greater understanding and intuition. In our last 7 days of this month we will explore each of the Chakras. This 6th Chakra focus is said to improve mental clarity and develop your psychic abilities.
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Om Namah Shivaya is a very powerful and one of the most popular mantra. Shiva is the destroyer of all illusion, bringer of peace, happiness and liberation. Try listening to the chanting here to start you off with the pronunciation. You could set your alarm for 6 minutes, or use a mala (set of 108 beads) to count your way through 108 repetitions -‐ this auspicious number is said to cultivate wholeness. Listen to the mantra http://www.spiritualsun.com/practices/texts/hindu/om-‐namah-‐shivaya
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Today we practice Dhyana Mudra -‐ see below with right hand placed on top of left hand. Dhyana (state of meditation) is the 7th of the Eight Limbs of Yoga. Using this mudra during meditation is said to aid the Yogi in immersing into the limitless space, completely untouched by the outside world. The right hand symbolizes wisdom and awareness and the left one symbolizes the iillusion of existence. More info on Dhyana https://www.doyouyoga.com/dhyana-‐the-‐7th-‐limb-‐of-‐yoga-‐explained-‐66579/
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Today we sit in meditation using counting as a tool to focus the mind. Count how long it takes you complete your inhalation (no force), and then how long it takes you to complete your exhalation. No need to hold your breath, simply focus the mind on counting without need to increase or exceed your count. You will notice your thoughts, always there, you will notice there is a peace beneath those thoughts. The aim of meditation is not to control the thoughts, or switch off the mind, but to become the peace, the one who is not controlled by those thoughts. Throughout your day notice the quality of the thoughts that you tend to attach to, and how they may be impacting you, if in a negative way choose to come back to your breath. This way you are in control of your physical, mental and emotional well being.
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Today it's Yogi's choice -‐ choose either Sukhasana (seated), Savasana (lying long) or Walking Meditation. Perhaps use your own or one of the tools we have already practiced to help you focus -‐ Mantra, Mala, Mudra, the breath, a Drishti. What do you feel like working with today?
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The practice of Mindfulness -‐ today's exercise is very simple, yet very powerful. Simply identify the in-‐breath as "in-‐breath" and the out-‐breath as "out-‐breath". When you breathe in, you know that this is your in-‐breath. When you breathe out, you are mindful that this is your out-‐breath. In order to recognize your in-‐breath as in-‐breath, you have to bring your mind home to yourself. What is recognizing your in-‐breath is your mind, and the object of your mind—the object of your mindfulness—is the in-‐breath. You can bring this practice throughout your day i.e. walking mindfully be aware of every step and sensation, doing chores be present in what you are doing by naming the task at hand "washing the dishes". Be present, enjoy the moment. More info http://www.lionsroar.com/mindful-‐living-‐thich-‐nhat-‐hanh-‐on-‐the-‐practice-‐of-‐mindfulness-‐march-‐2010/
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Today we practice Loving Kindness Meditation -‐ Metta Bhavana, a buddhist practice. With Padma (Lotus) Mudra which represents compassion for Self and others. Start by giving yourself unconditional love -‐ pure love & tenderness. Then move onto someone who invites that feeling of unconditional love (the kind that expects nothing in return), hold them in your thoughts with that feeling, breathing in and out of your heart area -‐ the seat of compassion. Then move onto another person, and another, until you start holding that feeling towards a more 'difficult' person(s). Expect nothing in return, purely Selfless. A very power practice which has the ability to heal you and others. The process is first one of softening, breaking down barriers that we feel inwardly toward ourselves, and then those that we feel toward others. Read more info http://www.contemplativemind.org/practices/tree/loving-‐kindness
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The longest journey of any person is the journey INWARD. Sit or lay comfortably, by repeating the words "Who Am I" throughout your meditation, be aware of the answers yet not attached to them (i.e. you may get answers such as the roles you play in your job, your relationships, how you perceive your Self). Keep letting them peel back, repeating the question, going deeper to find your truth. Sometimes the roles we play are masks we wear to survive, we can become attached to these masks and at times feel that we are not fulfilled, living at surface level, feeling disconnected with who we really are and what our true needs and desires are. It can be quite fearful and expect some resistance in going to this deeper level. Practice with loving kindness to your Self, be curious. Namaste -‐ the divine within me honours and recognises that same divine is within you.
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Today it's Yogi's choice -‐ choose either Sukhasana (seated), Savasana (lying long) or Walking Meditation. Perhaps use your own or one of the tools we have already practiced to help you focus -‐ Mantra, Mala, Mudra, the breath, a Drishti. What do you feel like working with today?
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Love is the bridge between you and everything -‐ Rumi. With Shankh Mudra (Conch Shell) placed at your heart, chant OM three times. Then as your breath flows in and around this area allow your heart space to expand, connecting you with all that is. One of the benefits of Shankh Mudra is the positive effect that it has on the cardiovascular and respiratory systems. It also helps to calm and center the mind. It allows us to soften these barriers we create to protect ourselves, yet they prevent love and absolute connection. More info on Shankha mudra https://yoganewsletters.wordpress.com/2011/12/01/shankh-‐mudra-‐conch-‐shell-‐mudra/
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Today we practice Nadi Shodhana breathing -‐ a Pranayama technique also known as alternate nostril breathing and means to 'cleanse the nadis'. In a seated position take Vishnu Mudra in right hand, and left hand in Jnana mudra. Left nostril represents the left side of body, and Yin side (moon, calming, nurturing feminine energy). The right nostril represents the right side of body, and our Yang side (sun, driven, ambitious, action masculine energy). When we have balance between the two we thrive. More info on Nadi Shodhana http://www.chopra.com/articles/nadi-‐shodhana-‐how-‐to-‐practice-‐alternate-‐nostril-‐breathing
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Ong Namo Guru Dev Namo -‐ a nice easy meditation listening to the angelic Snatam Kaur (it's actually 13 mins today). This 'Adi mantra' can be translated as "I bow to the subtle divine wisdom, I bow to the divine teacher within me" It is believed chanting this mantra eliminate fears and connects us with the flow (the ways of) the Divine. A beautiful way to ground and centre. Enjoy. https://www.youtube.com/watch?v=c1XCS0g6J4A If you like Snatam Kaur I can highly recommend purchasing her 'Live In Concert" album, and also Mantras for Divine Grace. https://itunes.apple.com/au/album/mantras-‐for-‐divine-‐grace/id947646843
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Today we practice Nadi Shodhana again, this time a different technique -‐ see which one you like more. I love practicing this one its so profound, almost magical. Sitting upright in a comfortable position. Place your hands in Jnana mudra on your thighs/knees palms face up. Start focussing on the flow of your breath in and out of the nostrils. Notice if one nostril seems more dominant. (Left is Yin, Right is Yang) Turn your right hand face down, then focus on 10 breaths, notice if one nostril seems more dominant. Then palm face up. Turn left hand face down, focus on 10 breaths, notice if one nostril seems more dominant. Return both palms up. Start alternate nostril breathing with the right palm down, breathe in through the left side, swaps palms -‐ left palm down, right palm up, breathe out through the right side, then breathe back in through the right, swap palms, breathe out through the left. Continue to breath in through the same side, and out through the other side. Like a ^ pattern with the breath. Use the palm up to open that side, the palm down to close the other. Right nostril represents left side of the brain -‐ logical analytical side. Left nostril represents right side of the brain -‐ creative side. Complete your practice with palms together at the heart centre in Anjali Mudra. Did you notice if the mudra palm up vs palm down enhanced one side?
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Today we focus on the body and the healing powers of Prana. Either sitting or laying comfortably, take a few slow smooth breaths to settle into your posture, settle into your body. Start to scan the body, from one foot move all the way up into that hip moving slowly through each muscle and joint in the leg. Then the other foot to hip joint. It can help to use the breath to move your awareness (and your Prana) each time you inhale draw energy upwards. Notice if there is a body part that needs your attention -‐ focus on allowing Prana to move through the cells of this area, if there is a blockage hold your focus on that area. Perhaps visualise Prana as a white (or coloured) light, the cells in the area regenerating, or talk to that part of your body ask what it requires to heal. Give it permission to heal, let your body know you are listening to what it needs. Our Soul speaks to us through our body and if change is required it shows up as physical dis-‐ease. Continue from the pelvis up through the torso -‐ slowly moving through the spine and each
organ and gland, up to the base of the neck. Then from one hand up to the shoulder. The other hand up to the shoulder. Then from the shoulders up into the neck and throat -‐ to the head, flowing through the ears, eyes, sinuses and jaw and the entire brain. Complete your practice with 3 full body flows of breath -‐ moving up from feet and fingers to crown on the inhale, moving down from head to fingers and feet on the exhale. Clearing your Nadis with your awareness and focus. Healing yourself with pranic flow. We create the dis-‐ease in our body, we also have the power to release it. Trust your body's ability to heal. Listen when it is 'speaking' to you. Give it your LOVE.
24 Today we start the journey through the 7 Chakras. The seven chakras are the centers in our bodies in which energy flows through. Blocked energy in our Chakras can often lead to illness, it can be beneficial to understand what each Chakra represents and what we can do to keep this energy flowing freely. Starting with the Base Chakra -‐ Muladhara, or Root Chakra. Muladhara represents our foundation and feeling of being grounded. Located at the base of spine in pelvis, faces downwards. Emotional issues: Survival issues such as food and basic needs, feeling like you belong, our vitality, passion and survival instincts. Our need for logic and order, physical strength as well as the fight or flight response when faced with danger. Symptoms of being out of balance: fear of being abandoned, non-‐survival without another, isolation. Depression, solitude, destructive and obsessive behaviour. Physical body parts relates to (and can affect) are legs, feet, colon, adrenals, immune system. Create balance in this Chakra by connecting with a sense of belonging to a loyal and supportive tribe (community). Trust in survival without material or personal attachments, understanding we thrive as part of a tribe, not alone. We are connected to nature. Nourish the body with fruit, vegetables and protein. Sacred truth; All is ONE Meditate for 6 mins focussing on one of the following to connect with the energy flow through this Chakra; Sound; the mantra 'LAM'
Visualise; the colour 'RED', the symbol below, a 4 petal lotus, or a red energy wheel facing downwards from the pelvis Sense; the element 'EARTH' (i.e. Ayers Rock) Mudra; Jnana Mudra -‐ with arms & 3 fingers extended (it can help to become more grounded by having palms face down, feel what is right for you) Throughout the rest of your day perhaps; Wear something red, notice how grounded you feel as you walk, notice how you fit with your tribe -‐ how your values are in relation to your tribe. Eat to nourish your body. Connect with nature. Affirmations; I am connected to my Body I feel safe & secure I stand for my values, truth and justice I have all the resources I need to survive I trust my survival without material possessions
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As we work our way through the 7 Chakras today we move up to the 2nd, Sacral Chakra or Swadisthana. Sacral Chakra represents our connection and ability to accept others and new experiences. Located in the lower abdomen, about two inches below the navel and two inches in, faces outwards front and back. Emotional issues: Sense of abundance, well-‐being, pleasure and sexuality. Symptoms of being out of balance; Fear of losing control, lacking creativity, unable to manifest desires, fear of financial instability, issues relating to others, not sharing true self, issues with money, rejecting authority, stuck in the past. PMS, reproductive issues, hip, lower back and pelvic issues, low or excessive sex drive. Physical body parts related (and can affect) are sacrum, SIJ, hips, lumbar spine, reproductive organs, kidneys, bladder, appendix, lymphatic system, large intestine. Create balance in this Chakra by trusting one's own ability to create financial freedom. Check in with relationships (more intimate ones not the whole tribe) -‐ do you draw energy
from OR being drawn from, find balance in relationships, be unattached to others for survival, individually independent. Trust each relationship is in our life for a purpose, not necessarily for a lifetime. Find balance between manifesting dreams and controlling fierce desires. Allow energy to flow from you to others and back again, with money also (this is energy). Let sex be an act of intimacy rather than a need or used for control or feeling loved. Set boundaries so you are not being drawn from. Be adaptable, go with the flow, playful and creative. Lose the need to control the external world, work with the inner world. Trust your resilience and ability to recover from loss. Allow the love of another, deepening relationships. Allow others to 'see' you, express who you are. Sacred Truth; Honour one Another Meditate for 6 minutes focussing on one of the following to connect with the flow of energy through this Chakra; Sound; the mantra VAM Visualise; the colour ORANGE, a six petaled lotus, or an orange energy wheel facing forward & back from below navel Sense; the element 'WATER', feel the flow of the breath Mudra; Dhyana Mudra (like you are cradling a vessel of water) Through the rest of your day perhaps; Wear the colour orange, notice how your pelvis and lumbar area move fluid like water, notice your relationships that are more intimate whether you share your true self, how you feel towards sex. Notice how you feel about money, do you feel secure, do you trust it to come and go easily, and that you will always have (and manifest) enough? How you express yourself creatively. How you treat yourself, self-‐nurture. Nourish your body with plenty of water. What your desires are -‐ what needs you are fulfilling. Notice how often you feel a sense of JOY, and feel playful in life. Affirmations; I love and nourish my Body I have the ability to create my own financial freedom
I let go of the past I allow deep connection with others I am passionate and manifest my desires I understand the purpose of authority, and know my own authority I nourish my Body I know how to take care of my needs
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Today we focus on the 3rd, Solar Plexus -‐ Manipura Chakra. Manipura represents our ability to be confident and in control of our lives. This personal power chakra is responsible for one’s personal and professional success. Located in the upper abdomen, the stomach area above the navel facing forwards and backwards. Emotional issues: Self-‐worth, self-‐confidence and self-‐esteem. When balanced and harmonious allows one to feel more confident, cheerful and energetic along with respect for Self and others. It is our 'Ego' and how we choose to be 'seen'. Symptoms of being out of balance; giving excessively to yourself material gifts -‐ trips, toys, beauty, fashion. Fear of looking foolish, fear of rejection, blaming others -‐ lacking responsibility. Allergies, diabetes, anxiety, chronic fatigue, gall stones. Difficulty in making decisions = fire is low. Forcing opinion on others, power hungry, controlling = fire is too high. Physical body parts relates to (and can affect) are upper lumbar/lower thoracic, liver, gallbladder, stomach, muscles, pancreas. Create balance in this Chakra by being courageous and virtuous, practicing self-‐discipline (Tapas to control fires). Build your fires for determination, willpower and confidence, or harness your fires to reduce living in a competitive survival mode, dominating or controlling others, create win-‐win situations. Assess inner dialogue -‐ be kind to you. Take responsibility for your role in all situations, never blame others. Be brave to be alone and not rely on material world for happiness or survival. Be brave to make decisions for your higher Self regardless of how others might 'see' you. Refrain from judging Self and others. Give yourself approval, don't wait for it. Admit you are wrong, be kind and humble when you are right. Understand Karma and the power of choice, we create every situation we
experience by the choices we make. Humbly accept criticism with the wisdom to know it's someone else's perception, and the strength to know when you need to reflect and adjust your actions accordingly. Value your Self -‐ respect both your strengths and weaknesses. Sacred Truth; Honour Ones Self Meditate for 6 minutes focussing on one of the following to connect with the energy flow through this Chakra; Sound; the mantra RAM Visualise; the colour YELLOW, the ten petalled lotus, or a yellow energy wheel/vortex facing forward and backwards from your centre Sense; the element FIRE (like the sun -‐ a slow steady burn) Mudra; Hakini Mudra facing forward from the solar plexus Throughout your day perhaps; Wear the colour yellow, notice your inner dialogue -‐ do you honour yourself, respect for your self? How does my 'Ego' like to be 'seen'. When you notice your weaknesses be kind and accept them knowing when you need to focus on your strengths. In any situation ask "What do I believe" and value your own opinion alongside all others. Notice what sort of disciplines you have in your routine. Notice what 'sets you off'. How often can you create a 'win-‐win' situations? Notice how you are feeling when you feel the need to buy something and what need this is fulfilling -‐ can you fulfil that need for yourself in another way? Affirmations; I love and respect myself I stand up for myself I am worthy of love, first I must love myself to allow this I honour my achievements I am free to choose in any situation I am responsible for all my experiences, I have the power of choice in every moment I have control over my mental state -‐ I choose my thoughts, therefore I have control over my reactions, my emotional and physical wellbeing.
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As we flow through the Chakras today we meet our Heart -‐ Anahata Chakra, the 4th Chakra. This Chakra represents our ability to love and feel the Divine in all that we do. Located in the centre of chest facing forwards and backwards. The movement into Heart Chakra and it's higher vibrational qualities requires a leap over the void above the Solar Plexus. The lower 3 Chakras have a lower vibrational existence, the upper 3 are of the spiritual path. Emotional issues: Being able to feel unconditional love, compassion, fulfilment and inner peace. Symptoms of being out of balance; Grief, guilt, jealousy, resentment, pride, fear of betrayal, loneliness, unable to connect with others. Cancer, emphysema, conditions of the heart and lungs. Physical body parts relates to (and can affect) are heart, lungs, arms, hands, sternum, mid-‐thoracic spine, ribcage, thymus gland, cardiovascular system. Create balance in this Chakra by accepting all challenges as part of the Divine plan, not blaming others -‐ instead taking on the opportunity to grow and learn. Forgiveness is necessary to heal. Listen to true desires of the heart (not the 'Ego'). Act fearlessly with faith. Acceptance of others as they are. Acts of compassion, generosity and forgiveness. Let love in -‐ feel worthy and loved limitlessly, and know you have this same unlimited source of love to give back to others without depletion. Learn what makes YOU happy -‐ this will in turn flow on to make those around you happy too. Be inspired by others achievements (rather than envy -‐ 3rd Chakra existence). Allow union of Self/Ego with Spirit, the Divine. Take one more breath before responding or reacting -‐ this allows a moment to shift the energy from Solar Plexus into the Heart -‐ making decisions from true choice, out of love, not fear. Sacred Truth; Love is Divine Power Meditate for 6 minutes focussing on one of the following to connect with the flow of energy through this Chakra; Sound; the mantra YAM Visualise; the colour GREEN, the 12 petaled lotus, or a green energy wheel or vortex facing
forwards and backward Sense; the element AIR -‐ like the breath easily flowing in and around your heart, the ease of receiving and giving of love with each breath Mudra; Lotus mudra -‐ receiving and giving from the limitless source Throughout the rest of you day perhaps; Wear the colour green, ask "What makes me happy" (non-‐material nature). Notice how you feel about others' successes -‐ change your feeling to joy for that person. Notice when you judge others, can you change that feeling and give them love. Notice where you make your decisions from -‐ if they are fear based out of Ego (of how you will be seen or needing to be accepted), act out of faith that there is Divine purpose in all challenges you are faced with. Is there any one, or yourself that you could forgive? Notice when you block the flow of your breath, we feel less 'connected' and isolated Affirmations; I am connected with other humans, animals and nature I love and accept myself I forgive myself I am strong and allow deep connections with others, whilst still honouring my own emotional needs I accept things as they come -‐ all personal challenges are part of the Divine plan, my journey I make choices out of love and faith I am always tapped into the unlimited source of Divine love and can allow this power to heal me
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Today we move our way up through the Chakras to the 5th, the Throat Chakra or Visshuddi. Located in the throat facing forwards and backwards. Emotional issues: our true voice, it is associated with the ability to communicate, both speaking truth and truly listening. It is associated with our Sacral (2nd) Chakra in expressing who we are. Also living with the consequence of our choices (Karma) -‐ our personal integrity and sense of honour. Symptoms of being out of balance: feelings of not being heard, speaking too softly OR too harshly, dominating conversation, forcing opinion on others. Not listening to information and instructions. Arrogance. Accepting opinion of others and disregarding own voice. Weight problems, thyroid conditions, neck issues, metabolism. Physical body parts relates to (and can affect) are throat (oesophagus), mouth, teeth, cervical spine, ears, neck, jaw, shoulders, metabolism, thyroid Create balance in this Chakra by understanding you are living the consequence of every choice you have made, you are responsible for your circumstances. No decision is insignificant, each create a result in your journey. Express your truth, even if it is going to cause pain/reaction, because you are creating your Karma, expressing truth (with love -‐ connect with heart Chakra) brings light to all. Keep your word to Self, and to others. Let Divine have true authority, not others. Listen to others deeply (it is one of the most profound gifts a human can give to another). Share your experiences, your wisdom. Accept your individuality and have the freedom to be YOU. Have integrity and express Self creatively (connect with Sacral Chakra). Sacred Truth: Law of Karma Meditate for 6 minutes focussing on one of the following to connect with the flow of energy through this Chakra; Sound; the mantra HAM (Ujjayi breath can be beneficial) Visualise; the colour BLUE, the 16 petaled lotus, or a blue energy wheel or vortex facing forwards and backward Sense; the element ETHER (space) -‐ like the breath being the Divine, pure and true, easily
flowing up and down your throat Mudra; Granthita (Knot) mudra -‐ channelling a clear energy flow, held in front of throat Throughout the rest of you day perhaps; Wear the colour blue. Notice how well you listen, truly listen without judgement or needing to speak, (or how often you interrupt). Notice how you feel when challenges arise, if you can accept it is a result of a decision you have made that has brought you to this moment (or if you feel 'victim' to your circumstances). Notice how easily you speak your truth, or how challenged you feel to speak up, how you share your opinion, without needing to force it upon others, simply sharing your experience without expectation. Do you accept other's opinions as having more authority over your own? Pay attention to every decision you make today, and observe the results (even right down to what you chose to wear, what you eat, to say etc.) Affirmations; I express myself creatively I value my own opinion and beliefs I accept myself and honour my individuality I share my experiences and wisdom with others I know when it is time to listen I know I am responsible for creating all of my experiences today
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Today we make our way up to the 6th Chakra -‐ Third Eye, Ajna. Located on the forehead, between the brow, in front of the pituitary gland. It is the junction of Ida and Pingala Nadis (as for Nadi Shodhana breathing). Emotional issues: Intuition, psychic awareness, imagination, wisdom and the ability to think and make decisions. Our ability to focus on and see the big picture. Symptoms of being out of balance: Lack of focus, willpower, concentration. Epilepsy, depression, alzeimers, anxiety, migraine. Confusion and inability to make decisions and see the big picture. Physical body parts relates to (and can affect) are brain, PNS (peripheral nervous system), Pituitary gland, eyes, nose, memory.
Create balance in this Chakra by detaching from personal mind -‐ use it as a tool, be the one that sits back and listens to it, observes the mind. View success as an energy to let in and harness -‐ rather than a goal that is inaccessible or material. Release thoughts of blame on others, including the Divine. Let go of 'old' experiences that are impacting making decisions now. Give up need of 'proof'. "Faith is believing what you cannot see. The reward is seeing what you believe in". Recognise fear patterns, decide not to own them. Practice focus, connection to higher wisdom -‐ find stillness (connection with base Chakra, grounding). Help others seek meanings in their life experiences. When in balance right brain is creative, left brain is logical and analytical thinking -‐ here we can tap into either side when needed. Use you body as a barometer -‐ listen and adjust your choices when the body shows up with niggles and pain, it's your Soul speaking to you, guiding you to make choices. You not only SEE what is going on, you UNDERSTAND. Allow Divine wisdom to be your authority, not others or fear. Sacred Truth: Seek only the TRUTH Meditate for 6 minutes focussing on one of the following to connect with the flow of energy through this Chakra; Sound; the mantra AUM Visualise; the colour INDIGO/PURPLE, the 2 petaled lotus, or a purple energy wheel or vortex facing forwards and backward Sense; the element MIND Mudra; Kalesvara Mudra, held at the 3rd eye fingers pointing upwards Throughout the rest of you day perhaps; Wear the colour purple. Notice when you make decisions if they are based on past experience (fear) or on your 'gut' instinct, your intuitive feelings. For us to be in touch with this Chakra we needed to be grounded, so connect with your base chakra, your feet, be still, notice what your mind does when you choose to be still. Are there any body parts that have been niggling/in pain that are perhaps asking you to take notice of a situation or make a decision in your life to change your path? Use Yoga as your opportunity to be IN
your body and ask. Subtle niggles become major conditions if we do not act. With practice we can tune into the most subtle signs and symptoms, re-‐asses our choices, break habits -‐ and be guided on our true path. Enjoying our health and happiness. Affirmations; I seek inner guidance before I act or make decisions I seek to learn from my experiences I trust my intuition I am open to inspiration and bliss I have the source of truth and love within me
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Today we arrive at our 7th Chakra -‐ the Crown, Sahasrara Chakra. Located on top of the head, facing upwards -‐ energy flows from earth up through all the Chakras and connects from the 7th to the Divine. The highest chakra represents our ability to be fully connected spiritually. Emotional Issues; Inner and outer beauty, our connection to spirituality and pure bliss. Symptoms of being out of balance: fear of God, being cursed, fear of dark soul, loss of identity, solitude, learning difficulties, limiting beliefs, memory disorders. Feelings of emptiness, laziness, migraine headache, diseases of muscular, skeletal and the skin, chronic exhaustion without any physical ailments, and sensitivity to light, sound, environment. The person will have no boundaries, no rules, and will be in a constant state of chaos. There is a sense of instability, unreliability, fear, and insecurity. Physical body parts relates to (and can affect) are CNS (central nervous system) and skin. Create balance in this Chakra by letting Divine in, no judgements, just pure love. Release attachment for religious stories, KNOW your own faith. Ask for physical, psychological and emotional illusions to be removed. Knowing there is a deeper meaning in life, we are part of a larger existence. Feel Divinity in thoughts and actions. Be filled with faith, gratitude and trust rather than fear, anxiety or need for proof. Sacred Truth: Live in the Present Moment Meditate for 6 minutes focussing on one of the following to connect with the flow of energy through this Chakra;
Sound; the mantra AUM Visualise; the colour ULTRA VIOLET, the 1000 petaled lotus, or a pure white light connecting from the crown to all that is. Sense; the element UNIVERSE Mudra; Uttarabodhi (a thousand petals mudra) held about 6 inches above the crown -‐ see pic, opens the gateway to universal consciousness, divinity and transcendence. Throughout the rest of your day perhaps; Wear the colour white. Observe your 'illusions'. Feel the Divinity in your thoughts and actions, feel a part of a larger existence. Fill with faith, gratitude and trust -‐ when we allow and accept Divine light in through the crown, all Chakras align and balance. Affirmations; I live without fear of the future I live with courage and Divine wisdom to make true choices I live in this moment
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It's our last day of our challenge and it's Yogi's choice -‐ choose either Sukhasana (seated), Savasana (lying long) or Walking Meditation. Perhaps use your own or one of the tools we have already practiced to help you focus -‐ Mantra, Mala, Mudra, the breath (Pranayama), a Drishti, body scanning, Chakra focus -‐ all 7 or just one. What do you feel like working with today? Well done. Thank you so much for joining us. Namaste xx