Inner Heat Tummo Meditation Exercise This Tummo exercise was taken from How to Meditate: A Practical Guide by Kathleen McDonald and summarised for ThoughtBrick. 1. Sit comfortably First, find a suitable place to practise your Tummo meditation and create a positive intention for practising. Keep your mind relaxed and free from expectations 2. Visualise channels Next start by imagining a channel running centrally through your body from the bottom of your spine to your head. Visualise it is a hollow, but transparent tube or channel about a finger’s breadth in diameter. You then need to visualise two more channels (nadis) that are slightly thinner than the central channel running either side of the first channel you imagined. These channels start from your right and left nostrils, run to the top of your head and then run down either side of the central channel. 3. Visualise a hot bright ember You can spend as long as you like visualising the channels before you move onto this stage, but once you’re ready, start to visualise a tiny seed size red hot ember inside your central channel at the level of your navel. You might also like to imagine taking an ember out of a fire and placing it inside your central channel. As your ability to visualise gets stronger, start to feel an intense heat from within. 4. Contract your pelvic floor muscles and breathe Start contracting your pelvic floor muscles focusing on your internal muscles, visualising energy coming up from the base of your spine to the top of your head. Now take a full yogic breath through both your nostrils and when you stop inhaling, swallow and try to gently push down with your diaphragm. This apparently compresses the energy that was brought down from your nostrils. 5. Hold your breath Next, hold your breath for as long as you can without straining. As you do this, keep visualising the ember in your central channel level with your navel. Imagine the heat increasing and spreading throughout your body. Exhale when you feel the time is right — remember not to force. Despite the fact that air leaves through both nostrils, on the exhale, imagine it rising up through your central channel and dissolving there. The heat should now be increasing. The idea is to burn away chakra blockages and warm the blissful energy found at the crown chakra. Repeat steps 3-5 for a total of 7 and feel the heat grow and expand with each breath. 6. Imagine the ember bursting into flames Once you’ve repeated steps 3-5 7 times, imagine the hot ember exploding into powerful bright flames inside you, shooting up through the central channel to the top of your head. McDonald then goes onto say that once the fire meets the ember at the navel level, there will be an intense feeling of bliss, expanding out into every part of your body and making you feel extremely happy. You should concentrate on the feeling without judgement or expectation.
Posted on: Wed, 10 Sep 2014 12:00:32 +0000
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