I have been practicing a meditation to release negative energies that have been part of this lifetime as well as other lifetimes. The first few days of the meditation this week reminded me of the first few days of a detox (see a much earlier blog). I was easily triggered, short of patience, forgetful, lost, and riding on waves of caffeine and anxiety for the first few days. It was a day after beginning this meditation that I realized that it was not going to be an easy transition. But nothing worthwhile ever is. I had to burn through the layers that have been building throughout my life to break through. I am on Day 7 of the 21 day meditation and it has gotten easier. I look forward to my 13 minutes each morning to call out to my teachers and divine beings to support me in this journey. And I am glad that I have been able to observe what is happening while I am going through it. Let me just say that while on my detox a few years ago, I took it out on a poor unsuspecting Wendy’s cashier and it wasn’t pretty. This time I managed to keep it mostly in.
Ratio Breathing: 1:1:2 (or 4 counts inhale, 4 counts retain, 8 counts exhale)
Do this breathing exercise for 1-2 minutes.
Benefits: opens the hips and groin facilitating blood and energy flow to the urinary tract and reproductive organs. Opens the chest and abdomen benefiting breathing problems.
Props: bolster, 2 blocks (or firm cushions, pillows or rolled-up blankets), 2 blankets and one extra blanket for warmth, strap and eye pillow
Place a block lengthwise under one end of a bolster to prop it up on an incline, add another block under bolster for stability. We used the wall in this week’s class placing the bolster at a higher elevation. Place a double-fold blanket on floor next to low end of bolster and a long rolled blanket on top next to bolster (for sacral support). Sit with your back to the short, low end of the bolster. Place two blocks where your knees will rest (can top with a soft blanket or use other props as necessary for propping knees) Bring your legs into Bound Angle Pose with the soles of your feet together. Wrap a blanket around your feet to create a feeling of containment. Lie back on the bolster. Place supports under your arms so that they are not dangling and there is no feeling of stretch in the chest. Stay in the pose for 10 minutes.
Supported Bridge Pose
Props: 3 blankets, neck roll, eye pillow, bolster, block
Lie on your back with knees bent and feet flat on the floor. Lift butt and slide the stack of 2 or 4 blankets under the base of your spine. Find a comfortable position, then let the upper back release on the floor. Arms are relaxed at sides or resting on belly. Feel chest and belly rise with each breath. Roll gently to one side when done and inhale up to seated.
Half Legs Up
Props: bolster, 1 block, 1-2 blankets, neck roll and eye pillow
Benefits: relaxation pose, releases pressure in the back, gentle stretching to backs of legs, spine. Supports alignment for circulation.
Lie in supine and place a block under bolster, so bolster lies on an incline. Support neck with neck pillow and low back if necessary with a blanket. Place one leg on inclined bolster and the other down on floor next to bolster. A well placed blanket on top of bottom leg ensures grounding and a deeper expression of the relaxation. Stay for 5 to 10 minutes then switch sides.
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