Early Summer Expansion and Contraction Meditation14 Jun 2017
There are many forms of meditation, here is one way which is especially relevant to Vishuddha Cakra and also to the season of Early summer.
In this practice we begin by relaxing as we normally would and then we allow ourselves to go beyond our physical bodies and connect to our sense of the world around us, opening more and more until we are at our most open and connected to the expansiveness of all. In this expansive state we enter into stillness, the stillness of pure consciousness, awareness, bliss. After a period of time, we then begin to contract back in towards this physical body, gently, smoothly, until we are again aware of the physical body and going deeper inward until we are a tiny dot in the center of our heart.
It is incredible to perceive how the open expansiveness that was you just a moment ago, is able to squeeze into the tiny point in the body. A mystery. We once more enter into stillness for a period of time before ending the meditation.
Afterwards notice how calm and relaxed you feel, a sense that the boundaries of our being have been slightly blurred, an increased interconnectedness with the world around you.
- Sit in meditation posture with eyes closed and back straight (can also be done as a visualisation in the middle of a yoga nidra practice)
- Start to relax your body, this can be done by moving your mind through each part of the body in turn until you are comfortable and relaxed.
- Bring your awareness to the breath and watch your breathing cycles as they slow down and relax and pauses begin to come after inhale and exhale.
- If your mind is busy you may wish to spend a few minutes counting the breath or repeating mantras until a calmness begins to come.
- Begin the visualisation – start by becoming aware of your body, and the outline of your physical body. Notice how the outline becomes more blurry as you begin to relax and it is more difficult to perceive where the body ends and outside of the body begins.
- Become aware of the space around your body and start to sense that you can open your awareness to beyond your physical body.
- Open your awareness to one side, all the way to the wall that is to that side of your body, then do the same for the other side, behind you, in front of you, above you to the ceiling and below you to the floor. Expand your awareness in all directions until you are aware of the whole room.
- Begin to imagine that you are able to expand your awareness like this outside of the room you are sitting in, to the whole building.
- The whole street,
- The whole area,
- Over mountains, through deep oceans, desserts, until you are the size of the entire planet, connected to all beings.
- Allow your awareness to expand through the clouds and out into space, including the moon, the entire solar system, this galaxy – the milky way, this universe,
- Keep expanding in all directions into infinite space, all around is the depth of space, how big and how far can you go? What happens at the edge of space itself?
- PAUSE – here allow yourself to simply BE in that expansive state of no mind.
- When some time has past (depends on how long you have, how receptive your being is) begin to contract once more.
- Contract in that expansive being through each of the stages.
- The universe, the galaxy, the solar system, our planet, thorough the clouds, through the mountains, oceans, our country, city, area, street, building and back into that same room.
- Witness your body sitting in meditation in that same room and notice the difference perspective.
- Gently contract to just outside the body, feeling the space around your body.
- Inwards to a point in the center of your chest, a tiny point. Feel the massive expansive awareness now squeezed into that tiny point in the center of your chest. The universe in the tiny point in the center of your chest.
- PAUSE – here allow yourself time to simply BE in that tiny point in a state of no mind.
- When you are ready, start to sense your body again and notice how nice and relaxed you feel. When you take your mind out of your body, the body can relax and let go. Perhaps you also have a change in your sense of the space in which you are. A feeling of interconnectedness to all that is around you.
- End with a feeling of gratitude to the creators of the Yoga system or anything else in your world that you are grateful for.
- Thank you for your practice. Namaste.