Basic Meditation Exercises[credits]
by Robert Morgen
(Authors Note: Before reading this you
should see my other articles on Breathing and Full Body
Awareness)
Now that you've begun to develop the ability to move energy
around in your body there are some things that you can do with it.
The following exercises range from pretty simple to pretty
complicated, but as you develop your abilities you'll eventually
find that you can do them all at once and effortlessly. It can take
anywhere from a few weeks to a few years to develop this ability,
so remember what I said about expectations.
Grounding
Grounding will always be an important skill, no matter how
advanced you become, so take the time to learn this now
and to be able to do it effortlessly.
Stand in the 'Standing Stake' pose described above. Go
through the breathing and Full Body Awareness exercises. Visualize
roots growing from your feet down through the core of the earth,
just like a tree. In later meditations you can add some variety by
seeing the roots flow down to a large crystal at the earth's core.
Depending on the effect you want you can vary the crystals and
access different energies, but that obviously beyond the scope of
this exercise.
As you inhale feel the energy of the earth being drawn up
through your roots and up through your body and out through the top
of your head.
On your exhale, let that energy drop back down through your body
and feel all the accumulated stress of your life flow out with it
and back down through your roots and into the earth. Feel your
muscles relax as the stress flows out. This is a good way to
release all your stresses, fears, angers and feelings of
inadequacy. Repeat this exercise for awhile, as many times as
necessary to clean yourself out.
There's nothing wrong (and a lot of benefit) to stopping at this
point and just doing these exercises that we've learned up to this
point, until they become completely effortless. Whenever you feel
yourself stressed or angry learn to take a moment and ground
yourself and let those feelings just flow out.
Progressive Relaxation
Progressive Relaxation is easy to do and you can do it anywhere
and anytime.
Assume your meditation position of choice (I like the half-lotus
on a zafu) and go through all the exercises I've covered up to this
point. Now just take a moment and feel the relaxed energy that you
should have after grounding and releasing all your stress. Are you
ready to get deeper into this feeling?
Feel the energy that flows up through your roots and into your
feet. Now make 'fists' with your feet by curling your toes
in as far as you can until it hurts, then relax. Now let that
relaxed feeling flow from your toes back over your feet and feel
them relax.
As you inhale draw that relaxed feeling up over your ankles and
feel them relax completely. On the exhale let any residual stress
flow back out and down through the earth.
On your next inhale draw that relaxed feeling back up over your
calves, letting them relax after walking all day.
Then, draw that relaxed energy up over your thighs with the next
inhale. They're the biggest muscles in the body, so let them relax
and rest now.
As you inhale feel that relaxed feeling flow up over your hips
and buttocks. Feel the stress bleed away. We store a lost of stress
here, so take a moment and let this area relax.
Now draw that relaxed feeling up over your stomach and lower
back. Feel the muscles in your back relax and feel your stomach
move with your inhale.
Bring the energy up over your chest and the middle of your back.
Feel your heart area expand with the relaxed energy and feel all
the accumulated stress in between your shoulder blades release and
flow out and back down with your exhale.
Draw the feeling of relaxation up over your shoulders and neck.
Feel any residual tension flow out with your exhale.
Now let that relaxed energy flow up and over your head. Let the
muscles of your face and those at the base of your skull relax.
Now just sit here and feel this relaxed body that you have.
Remember this feeling as its how you should feel all the time.
Tense muscles store energy, which means that your energy isn't
flowing through you, but rather sticking in certain places in your
body.
When your muscles are relaxed then your energy flows unimpeded
leaving you feeling much lighter and more refreshed.
Robert Morgen is a Reiki Master who holds a Black Belt in Hoshinjutsu and a Brown Belt in Combat Hapkido. He’s founder of the Mystic Village Online Community
He writes a regular column on subtle (or internal) energy for Fight Times Magazine and a column on Kundalini Awakening at Kundalini Awakening Online Magazine. He’s the author of 3 books and 4 CDs on meditation and energy work.
He’s a member of the Order of Bards, Ovates and Druids as well as the International Bujinkan Dojo Association, Canemasters International and the International Combat Hapkido Federation.
Robert Morgen’s book "Kundalini Awakening for Personal Mastery" (ISBN: 0-9773801-0-6) is available at a bookstore near you. His new book "Easy Meditation for Martial Artists" (ISBN: 0-9773801-3-0) will be available in 2007.
You can learn more about his books, free events and newsletters at his website.
Check out Robert's Books & Audio CDs
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