Practice suggestions for...

Posture Work (Asana)

Postures that act on the sacral (svadhistana), solar plexus (manipura) and heart (anahata) centres.

Breathing (Pranayama)

Abdominal breathing - said to be beneficial for the solar plexus region.

Mid-chest breathing - said to be beneficial for the heart centre.

Svadhisthana, manipura and anahata portions of the chakra mandala pranayama.

Svadhistana: in breath and out breath same length. Visualise a silver, crescent moon slung between the hips. The lower line passes through the pubic bone. As you breathe in trace along the lower line from left to right. As you breathe out trace along the upper line from right to left.

Manipura: in breath, held in breath and out breath same length. Visualise a red, inverted triangle with one corner at each nipple and the third at the navel.  As you breathe in trace along the line from navel to right nipple. As you hold your breath trace the line from the right nipple to the left nipple. As you breathe out trace along the line from left nipple to navel. If you have high blood pressure exercise caution with the breath held in as this can elevate the blood pressure.

Anahata: in breath, out breath and held out breath same length. Visualise a blue triangle with one corner at each nipple and the third at the throat.  As you breathe in trace along the line from right nipple to throat.  As you breathe out trace along the line from throat to left nipple. As you hold your breath trace the line from the left nipple to the right nipple. If you have low blood pressure exercise caution with the breath held out as this can lower the blood pressure.

 

Relaxation

Seasonal visualisations.

Hridayakasha Dharana.

 

Meditation

Using sound:

Abdominal breathing combined with the sound ‘Ahhh’ is said to be a healing vibration for all structures below the navel.

Mid-chest breathing combined with the sound ‘Ooo’ is said to be a healing vibration for all structures in the thoracic cavity and upper abdomen.

Chakra bija mantras: Vam for svadhistana; Ram for manipura & Yam for anahata.

It is a traditional time for walking spirals and labyrinths. (How to draw a labyrinth)

Go into the woods and listen to the birds singing.

Glennie Kindred recommends that we “Practice the art of being, becoming one with the eternal present” For some ideas see “Practising the Power of Now” by Eckhart Tolle.

Beltane - May 5th 2009

The ancient Celts divided the year into summer and winter. The festival of Beltane at the beginning of May marks the beginning of summer. This is a time of propagation and procreation, a celebration of sexuality, fertility, life, love and light. It is a time to initiate plans and visions and to establish our summer routine.

If you don’t have a regular asana/breathing/meditation practice - START NOW!

Bluebells in Piddle Wood, Dorset