Meditation is the key. The key to making our mind a friend and not an enemy. So that its silences open the way for creativity and intuition. So that its noise does not disturb us, does not bring us prejudices or fears.
The aim of Yoga is the absence of thoughts, vitrris (mental fluctuations), according to Patanjali. To get this playful monkey, as Buddhists call the worldly mind, to relax and be attentive, our best asset is to practice a little meditation every day. As we know that this is very difficult, we present you with a simple and beautiful exercise of concentration. In this way we can begin to prepare the mind so that later on we can take it to meditative states. First we have to learn to concentrate!
Courage!
This concentration exercise takes us on a journey through the Chakras, the energetic centres of the body. To cleanse our body, mind and spirit of unnecessary blockages.
Sit in a comfortable position, if you can with your legs crossed perfectly, but rest your back on the wall, or stretched on the floor. To be able to maintain the position during all the time that the exercise lasts it is very important to favor a good concentration.
If you are sitting, try not to bend your lower back, do a slight pelvic movement, giving strength to your lower back. Separate your buttocks and let the ischium make contact with the floor, feel that contact. Tilt your chin slightly forward, and feel your spine gently stretched with a thread from the crown of your head to your pelvis. Notice this lengthening of the spine. Relax your shoulders and hands above your knees. Relax your tongue and eyes. Feel your spine strong and relaxed.
If you are stretched out, spread your legs slightly at hip level. Feet out. Palms of your hands up and your arms slightly apart from your body. Relax your mouth and eyes. Relax your whole body.
Breathe deeply 3 times, observing the airflow. Count to 10 breaths, observing the space between inhalation and exhalation. If you get confused, start again, without judging yourself.
Pay attention to Muladhara, the root chakra, at the base of the spine, the perineum and the anus, the lower part of the spine. Visualize a red lotus flower. This chakra tells us that our roots, how is our material stability, how are our bases, if they are solid and stable…It gives us stability. We visualize how the red light of the flower is illuminating every little corner of this area, cleaning all the darkness, instabilities, pain…And how the whole area is illuminating, between the organs, tissues…….When we exhale we are eliminating everything that does not helps us create solid foundations in our lives.
By inhaling the chakra gains color and brightness, strength.
We recite his mantra three times to finish cleaning the area, LAM, LAM, LAM, slowly.
We observe the work done, all our perineum, anus and the lower part of the column red, bright and pure.
We now pay attention to Svadhisthana, in the region of the navel, just below. Visualize an orange lotus flower. This chakra tells us about our creativity, our sexual energy, gives us pleasure, helps us in our emotional stability. We visualize how the orange light of the flower illuminates every little corner of this area, cleaning all the darkness, inability to feel pleasure, pain… And as the whole area is illuminating, between organs, tissues… As we exhale we are eliminating everything that helps us to emerge creativity in our life.
By inhaling the chakra gains color and brightness, strength.
We recite three times his mantra to finish cleaning the area, VAM, VAM, VAM, slowly.
We observe the work done, our entire reproductive system and the area below the navel orange, bright and pure.
We pay attention to the Manipura chakra, the solar plexus, above the navel. Visualize there a yellow lotus flower. This chakra tells us about our fire, our power, the digestive fire, our inner warrior and the capacity to transform us…It gives us motivation. We visualize how the yellow light of the flower illuminates every little corner of this zone, cleaning all the darkness, insecurities, inferiorities, pains… And as the whole zone is illuminating, between the organs, tissues… On exhaling we are eliminating everything that does not helps us to be brave and strong in our lives.
By inhaling the chakra gains color and brightness, strength.
We recite his mantra three times to finish cleaning the area, RAM, RAM, RAM, slowly.
We observe the work done, all our digestive system yellow, bright and pure.
We pay attention to the Anahata chakra, in the region of the heart. Visualize there a green lotus flower. This chakra speaks to us of our faith, love, inner truth, our capacity to forgive, compassion, empathy…so that truth and love are awakened in us. We visualize how the green light of the flower illuminates every corner of this zone, cleaning all the darkness, indecisions, lies, hatreds, pains….And how the whole zone is illuminated, between the organs, the tissues…When exhaling we are eliminating all that does not helps us to understand and to love in our life.
By inhaling the chakra we gain color and brightness, strength.
We recite his mantra three times to finish cleaning the area, YAM, YAM, YAM, slowly.
We observe the work done, our whole heart region is green, bright and pure.
We pay attention to the Vishuddha chakra in the throat region. Visualize there a blue lotus flower. This chakra speaks to us of our higher communication, spiritual understanding, clear communication, word power…so that our words are sincere. We visualize how the blue light of the flower is illuminating every corner of this zone, cleaning all the darkness, bad perceptions, misunderstandings, addictions, lies, pains…..And how the whole zone is illuminating, between the organs, the tissues…..As we exhale we are eliminating everything that does not helps us to reveal the truth in our life.
By inhaling the chakra it gains color and brightness, strength.
We recite three times his mantra to finish cleaning the area, HAM, HAM, HAM, slowly.
We observe the work done, our whole throat region is blue, bright and pure.
We pay attention to the Ajna chakra, in the region between the eyebrows. Visualize there a lotus flower of indigo or purple color. This chakra represents our consciousness, it speaks to us of our intuition, inner knowledge, light of awakening…so that the superior perception is awakened in us. We visualize.
We visualize how the purple light of the flower illuminates every corner of this area, cleaning all the darkness, insomnia, migraines, cloudy mind, pains…And how the whole area lights up, between the organs, the tissues….As we exhale we are eliminating everything that does not helps us to let intuition arise in our life.
By inhaling the chakra it gains color and brightness, strength.
We recite his mantra three times to finish cleaning the area, OM, OM, OM, slowly.
We observe the work done, our entire region between the eyebrows is purple, bright and pure.
We pay attention to the last Sahasrara chakra in the region of the heart. Visualize a white lotus flower. This chakra opens us to heavens.
We connect all the other chakras with this one. We start from the first, at the base of the column, red, and we illuminate the area. We go up the column to below the navel, to Svadhisthana, illuminated orange. We continue up to Manipura, above the yellow navel. We go up again to the heart, Anahata, green. Thus we visualize all the colors at once, our body full of light. We now go up to Vishuddha, in the throat, blue. And finally to Ajna, between the eyebrows, purple. We join all the chakras up to Sahasrara, white. We observe the cleanliness done. We breathe in it, quiet.
Finally we visualize from the root chakra that roots go out towards the ground, we enter the earth.
We observe and feel this connection with mother earth. We breathe in it.
From the heart chakra, Anahata emerges a green light that connects us with all living beings. We observe and feel this connection with all beings. We breathe in it.
From the crown chakra comes a white light that connects us to the cosmos, a ray that covers everything. We observe and feel this connection with the cosmos. We breathe there.
We feel love and compassion for all beings who seek their path as we do. Without judging. We breathe.
We embrace each other.
We breathe deeply about 3 times.
We become aware of the body again. We thank each other for these moments.
We open our eyes.
Namaste.