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(repeat each breathing exercise 4 times and each
sound 3 times)
ROOT:
Sink your energy down through your feet like spiral
roots, deep down into the earth until you can imagine the molten
fiery core burning as a primal energy source. Breathe in a
stream of fire, up through your roots, into your feet, up your
legs into your root chakra. As you breathe in through a small
opening in your mouth for 8, pull in your root chakra muscles, hold
the breath for 4 while holding the muscles tight, then breathe
out through the mouth for 8, releasing the muscles. Make
the sound of OOO.
BELLY:
Put your hands over your abdomen, either in a
cup shape or making a circle with your hands, imagine pulling
in a stream of life-force (chi or prana) as you breathe in, forming
into an expansive golden ball of light in your centre, hold the
breath feeling the light get stronger, then breathe out and feel
the light spread to every cell in your body. In through the
nose for 8, hold for 4, out through your mouth for 16. Make
the sound of OH.
SOLAR PLEXUS:
Imagine your are breathing in a stream of beautiful
clear energy, fresh and new, hold and tense your stomach muscles
while gathering in all the sticky emotional patterns (like a
fisherman throwing out a net), then breathe out all the stagnation
and tension
from the bottom of your lungs on the out-breath. In through
the mouth for 4 (sucking in), hold for 2 and tense, out forcefully
through the mouth for 6. Make the sound of AW.
HEART:
Extend your arms out wide each side of you in
a gesture of complete trust, breathe in unconditional love into
your heart bringing your hands in over your chest. Hold this
position feeling the nourishment and healing, then open up your
arms again on the out-breath, releasing old pain, hurt and fear,
releasing out through the fingertips. In through the nose
for 8, hold for 4, out through the mouth for 8. Make the
sound of AH.
THROAT:
Imagine opening your throat up like a gateway
to an infinite blue sky, feeling the air come into your body
through this gateway with no resistance. As you hold the breath, feeling
the "cage" of any inhibition or self-doubt fall away
from you, leaving free to spread your wings and fly on the out
breath. In through the mouth for 4, hold for 4, out through the
mouth for 4. Make the sound of EH.
THIRD EYE:
Visualise the area in the centre of your forehead
as source of light and knowledge. Imagine a powerful stream of
bright light as you breathe in, hold and feel it get stronger,
filling you completely as you empty your mind. On the out-breath
allow yourself to travel into the patterns and images that emerge
from inside your third eye. In through the nose for 8, hold
for 4, out through the mouth for 8. Make the sound of IH.
CROWN:
Visualise a source of beautiful, blissful light
above your head, breathe in a stream of love, light and awareness
through your crown chakra, breathing in this light and luminosity
through your whole body until you feel you are surrounded and
held in a bubble of light. Breathe in softly through your mouth
for 4, hold the breath for 2 and feel yourself begin to glow and
then
breathe this light energy back to the light source through
your
mouth for 4. Make the sound of EE.
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