Meditation

I believe in the power of meditation to bring inner peace and harmony to all beings. Join me on a journey to uncover the Peaceful Warrior within through the practice of spiritual meditation.

Spiritual meditation is one of the main roads to personal enlightenment. If we seek a closer relationship to Spirit and our own spirituality, we could begin by establishing a daily habit of meditating. We can start off slowly by meditating for a few minutes, and gradually increase the length of time as we develop.

Spiritual meditation is about more than stress release or relaxation. It's a profound practice that fosters a connection with your Higher Self, your I AM Presence, and your Spirit Guides. It is to connect to a realm beyond this 3-D physical reality, and to connect to Spirit, the Source of all existence.

As you delve deeper into your meditation practice, you may develop an awareness of your Inner Warrior, uncover your personal life purpose, and develop the inspiration to walk with strong strides on your path towards spiritual transformation .

Two prime rules of meditation are to: 1) remain focused. Be focused and mindful of whatever you are doing and feeling in the present moment.. 2) have patience, especially with yourself.

A heart-based practice

My personal practice is heart-based and I place great emphasis on my heart chakra. It's important to have a heart-based spiritual practice, as our 4th chakra (heart) is the midpoint connection between our three lower energies and our three higher energies. Your heart chakra serves as a bridge between the material (lower) and spiritual (higher) realms, connects the body to the mind, and helps to transcend the limitations of the ego mind. Here is the sacred spot where your inner peaceful warrior resides.

Meditating from your heart fosters intuition, gratefulness, and unconditional love - while promoting kindness, compassion, and forgiveness towards yourself, to other beings, and to Nature. This leads us to have a sense of oneness - of "we" instead of "I". Being heart-based doesn't require being religious or belonging to any specific spiritual practice.

The heart has more energy than the brain - and is enveloped by a powerful electromagnetic energy field. This doughnut shaped energy field radiates outward, influencing the world around us every day with our thoughts and intentions. If we focus on gratitude in our hearts, we can transform ourselves day by day. When our heart chakra is open, we flow with love, compassion and selflessness.

Earth and all her inhabitants are currently going through a huge energetic shift into higher consciousness, enabling us to engage with our hearts, assist us in moving beyond illusions, and reconnect (remember) with Truth. By consciously tapping into this higher energetic frequency, we activate a re-alignment to our higher path. We can discard our ego driven thoughts and embrace the powerful nature of our hearts which allow us to see beyond the 3rd dimensional illusions which has kept us shackled in the dark and chaos for so long.

As I go deep into my heart, I realize that all that is necessary to bring peace to Earth is already present, but it's up to us humans to raise our collective energy frequency and connect to our souls. When we are in our hearts, we are connected with our souls, which can bring about personal change...and we can become compassionate, caring and strong peaceful warriors who are devoted to creating a planet living in peace and harmony for all beings. To open the door of the heart is to open the door of wisdom.

The 7 Chakra System

What are chakras? The word "chakra" translates as "disc" or "wheel" in Indian Sanskrit, and refers to the energy centers, or energy vortices in your body, There are 7 main chakras which run along the spine, from the base of the spine to the crown of your head. These spinning discs of energy should be aligned and balanced, as they correlate with major organs and areas of our energetic system that may influence our emotional and physical state of being.

Chakras are located in the "energy body" which resides within our physical body. The energy body, unlike the physical body, is invisible, and cannot be detected with our 5 senses. When our chakras are in balance, our qi (life force) flows freely, and leads to harmony and the well-being of our body, mind, and spirit.

Each of the 7 chakras resonate with a specific colour, or vibration of light of the energy centers. The 7 colours, from the base of our spine to the crown of our head are red, orange, yellow, green, blue, indigo, and violet - which are the same colours of rainbows.

LOCATION, COLOURS, AND ROLE OF EACH CHAKRA:

1st chakra - The root chakra (red), is located at the base of the spine, in the region of the perineum - between the genitals and the anus. The root chakra relates to security and survival, and helps you feel grounded.

2nd chakra - The sacral chakra, or lower dantien (orange), is located about 3 finger widths below the belly button. "Dantien" translates to "field of elixir". The lower dantien is linked to desires, sexual and creative energy, and self worth. It's also connected to your relationship with your emotions and the emotions of others.

3rd chakra - The solar plexus chakra (yellow), just as the name suggests, is located in the solar plexus area - between the upper abdomen and the chest bone (sternum). The solar plexus chakra relates to confidence, and helps you feel productive and in control of your life.

4th chakra - The heart chakra, or middle dantien (green), is located on the centerline of the chest, at the level of the heart. The middle dantien relates to compassion and unconditional love.

5th chakra - The throat chakra (blue), is located at the base of the throat, just above the notch at the top of the sternum. The throat chakra is linked to acceptance, creativity, and communicating your personal "Truth".

6th chakra - The 3rd eye chakra, or upper dantien (indigo), is situated on the forehead, between the eyes, at the level slightly above the eyebrows. The upper dantien is linked to your intuition, spirituality, and imagination.

7th chakra - The crown chakra (violet), is located at the top of the head, or slightly above, lining up vertically with both ears (at the area of a baby's frontal fontanelle - the soft spot). The crown chakra connects to spirituality, inner peace, and your purpose in life.

Each of the 7 chakras has a front and a back (with the exception of the root chakra and the crown chakra). The front part of a chakra is in the front of the body, and the back part of a chakra faces the back of the body. The chakra system runs along the spine vertically, and crosses horizontally through our physical body.

Chakras and Dantien

Dantien are the main reservoirs of energy, or qi. Loosely translated, dantien means "field of elixir".

What differentiates a chakra from a dantien? Although similar, chakras and dantien are not the same thing. Chakras act as doorways for our qi to pass through, while a dantien is considered a cauldron, reservoir, or field for storing our qi, which is to be distributed throughout our body. Chakras and dantien are both energy centers, while dantiens are also reservoirs.

When we focus on a particular chakra, we stimulate its energy.

Meditation Mudras (Hand Positions)

Palm over Palm Thumb to Finger

There are many acceptable hand positions, but the "palm over palm" is one of my personal favourites, and it is also one of the most commonly practised mudras in meditation. It's known to build focus, heighten internal awareness, calm the mind, and stimulate the intellect. Rest your right hand in your left hand, both palms facing upwards. Touch the tips of your thumbs together lightly, and keep the fingers together. Position your hands in front, with the tips of your thumbs approximately at the level of your belly button.

Another favourite mudra of mine is the "thumb to finger" mudra. This hand position is also a commonly used mudra in meditation which is known to stimulate wisdom and concentration. Connect your thumb and index finger, while resting your hands on your knees, palms facing upwards.

Personally, I choose the "palm over palm" mudra most often because I find that this hand position helps to direct my qi (life force) inward into my lower dantien. Both mudras work, and I suggest that you experiment to find the mudra which best suits you.

Seated Positions - Lotus, Chair, Bed.

THE QUARTER/HALF/OR FULL LOTUS POSITIONS:

There are many photos of people meditating in lotus positions. These positions do offer some benefits, but this could lead you to believe that sitting in lotus position is the only way to meditate correctly. Spiritual meditation is not a competitive sport, and these lotus positions can be challenging if you aren't used to doing them, so use your judgement. When seated in lotus position, your knees should not be above the height of your waist, but your knees should be gently resting against your feet, although you can adjust yourself to feel comfortable. You might find that using a meditation cushion helps. All 3 of these lotus postures require a lot of hip flexibility to avoid putting too much stress on your knee joints. These positions require significant lower body flexibility, so don't attempt any of these if you suffer from hip or knee issues. Trying to force your body into any one of these lotus positions can be more harmful than beneficial. It's difficult enough, even when comfortable to remain calm and focused. To be constantly distracted by discomfort is not the goal.

SEATED POSITIONS:

a) Seated in a chair: I believe that the prime objective with meditation is to be comfortable so you can focus on meditating, rather than being distracted by any discomfort. I believe that meditating in a chair offers similar benefits that sitting in a lotus position does. Sit with legs uncrossed, shoulder width apart, with the soles of both feet planted firmly on the floor, parallel to each other. This will help you "ground" into the earth, and also aligns your feet, knees, and hips. Shift close to the front edge of the chair so that your spine is in an upright, comfortable position. Tuck your chin slightly to lengthen the back of your neck, and create a slight space under your armpits (this fosters an open flow of energy). Drop your shoulders, and stretch your head upwards to the sky while dropping your butt downwards to earth. This will allow your vertebrae to "open" and your spine to extend. One common error is to sit with your back arched tightly, as in a military pose. Make sure that your back isn't arched, slouched, or hunched over - sit with your head and neck aligned with your spine. If uncomfortable, you could rest your back against the back of the chair, but try to retain a good posture. Now, lightly close your eyes, and focus your attention inwards at belly button level, shutting out the outer world. Smile slightly - this will activate your heart chakra and encourage a positive, loving attitude.

b) Seated on a bed: In order to be successful with our meditation, one has to be comfortable, so if necessary, you can sit on a bed with your back against a headboard or a wall. Sit upright with a pillow under your knees, propping them up, bend your knees and find a comfortable position for your legs. Try to retain a good posture by sitting with your back straight, but not arched or hunched over. If necessary, place a pillow or two behind your back to ensure a straight spine. .

Perhaps you've noticed that I've repeatedly brought up the subject of your comfort level while meditating. Your breathing should be effortless, not forced, so it's counter-productive to be constantly distracted by pain. Our main goal is to find a stable, yet comfortable position which allows your body to remain relaxed, and your mind to keep focused. I encourage you to explore various meditative positions for yourself and decide what works best for you. The best position is one that allows you to be comfortable but alert. None will be perfect, but it's worthwhile making the effort to find a suitable one.

Dantien (Belly, or Diaphragmatic Breathing)

DANTIEN BREATHING:

Dantien breathing (also known as belly, or diaphragmatic breathing), is a form of breath control. It's a practice which sinks your qi to your lower dantien, calming your mind and grounding your energy.

Begin by sitting comfortably, with chin tucked in, back straight, *tongue to the roof of your mouth (as far back as possible that is comfortable), hands on your lap, and feet rooted to earth (if seated in a chair). Visualize an invisible string pulling your head upwards to the sky, while dropping your tailbone towards earth. This should allow your vertebrae to separate, enabling a smooth flow of qi. Relax and drop your shoulders, before taking a few full, deep breaths into your belly. Breathing should be effortless, not forced. Be mindful of your inhales and exhales as it comes and goes in 4 phases - like ocean waves lapping onto the shore, then receding back out to the open ocean:

1) inhale, 2) slight pause, 3) exhale, 4) slight pause.

As you inhale, your belly expands outward like an inflating balloon...pause slightly...then exhale, while contracting your belly - like a deflating balloon. Allow your chest to rise and fall naturally, but as a secondary movement to your lower belly.

Babies instinctively do dantien breathing. If you watch a baby breathing, you'll notice that their bellies rise (inflate) and fall (deflate) like a balloon. As the baby matures towards adulthood, the stress of life causes a change in breathing patterns, and he/she starts to take shallow breaths to the lungs.

BENEFITS OF DANTIEN BREATHING:

Dantien breathing expands the diaphragm. When inhaling, your diaphragm inflates and pushes against the internal organs. When exhaling, it releases the pressure. This action massages the internal organs, improving organ function and blood circulation. It also has a positive affect on your overall well-being by alleviating stress and promoting a sense of calmness and security. The practice of dantien breathing also tones your vagus nerve, which starts at your brainstem and travels down to the colon area. The vagus nerve affects your digestion, cardiovascular functions, heart rate, immune system and breathing.

*Why should you place the tip of your tongue lightly to the roof of your mouth?

Placing the tip of your tongue lightly and as far back as comfortable to your upper palate. This helps to relax your mouth and keep your saliva flowing. Touching the back of your teeth can cause drowsiness.

Just as a house has many wires with electricity running through, you have "wires of qi", called channels, meridians, or vessels criss crossing throughout your body. There is one particular pair of energy meridians - the governing & the conception vessels which naturally rotates around your body in an orbit. The qi (energy) starts at your perineum, moves up your spine and neck (governing vessel), over the top of your head, down your forehead and into the roof of your mouth. Here is where the energy jumps a gap to your tongue, continues down the front of your body (conception vessel), and back to your perineum, which completes the circuit. Most of the time, especially while talking, there is separation between the roof of your mouth and your tongue, which interrupts and weakens the flow of electricity (qi). When you intentionally place your tongue to the roof of your mouth, it completes the circuit. So, just as a turned-on light switch completes the connection and activates the power in the house, the energy running up your back is connected with the energy running down the front, completing this vital energy circuit, and allowing a continuous orbit of qi (energy) to flow around your body. This orbiting of qi is known as the "Microcosmic Orbit".

The 3 Dantiens

As stated previously, there are 7 main chakras, but for my spiritual meditation I focus on the chakra areas known as the "3 dantiens", which are: 1) the sacral (lower dantien), 2) the heart (middle dantien), and 3) the 3rd eye (upper dantien). These 3 dantiens are believed to be instrumental for developing not only your physical health, but also your higher consciousness.

LOWER DANTIEN:

This energy center, or cauldron, is the main reservoir which functions as a large battery to store and distribute qi throughout our body. It is the main one that *qigong practitioners focus on for cultivating health, spirituality, and wellness, and the one that martial artists depend on for fighting power. The lower dantien (sacral chakra) is located approximately 3 finger widths below our belly button, and due to its location, acts as a bridge between our root chakra and our solar plexus chakra. This dantien is our body's center of gravity - it's the core energy center which we always return to when winding up our meditation sessions because it grounds us, preventing "scattered" or "stray" qi.

*Qigong is the study, research, and nurturing of our life force (qi) - usually practiced with the combination of controlled, soft breathing, and attentive, slow, deliberate movements.

MIDDLE DANTIEN:

We also store qi in our middle dantien, but to a lesser degree. We can build our qi here, and allow it to naturally release the qi to where it is required. From the middle dantien, martial artists are able to draw upon quick, explosive energy for fighting purposes, but this qi is not as long lasting as the qi from the lower dantien.

My personal practice is heart-based, and I place much emphasis on the middle dantien (area of the heart chakra). I believe that this sacred space is where our powerful Inner Warrior lies dormant, the seed having been planted by the thumb of the Divine Source. The moment we discover this space and consent to the nurturing of our Inner Warrior, a spiritual spark is generated and the seed begins to emerge and grow. Each seed develops in its own unique way, and each has the potential to become a Warrior for Peace. The middle dantien (heart chakra) is your gateway to enlightenment - a starting point to become loving, compassionate, open-hearted, and a Warrior of Peace for the world.

UPPER DANTIEN:

Of the 3 dantiens, the energy at the upper dantien (3rd eye) has the highest frequency and is the most subtle. The upper dantien is not technically a place to store our qi, as doing so could create headaches and cause mental issues. While it is included as one of the fields for storing qi, its prime purpose is spiritual. It actually generates your intuition and spirit, and is a bridge to connect Heaven to Earth. Learn how to tap into and unlock your 3rd eye, which if activated and opened, can link you directly to the spiritual realms.

All 3 dantiens are connected to each other, and instantaneously communicate through the invisible energy body running along the spine. Visualize your 3 dantiens as a tree - the lower dantien as the roots, the middle dantien as the trunk, and the upper dantien as the flowering leaves at the top (and the final alignment point of the 3 dantiens). When the spine is straight and all 3 dantiens are aligned, your energy flow remains continuous and unbroken. The lower dantien is grounding while the upper dantien is rising, thereby connecting Heaven and Earth.

Meditation - Beginner's Levels 1 and 2

There are multiple reasons to begin the practice of meditation. Aside from calming your mind, reducing stress levels, and fostering inner peace, regular meditation helps to gain deeper insights into your thoughts, actions, and emotions. It can help control anxiety, lower blood pressure, enhance self-awareness, and develop patience (with yourself as well as with others), which will also improve your relationships. All of this fosters personal growth.

Benefits come naturally over time, so it's best to start now to develop a habit of meditating regularly.

Start off slowly - dedicate only about 3-5 minutes per session for a week or so. If all goes well, and you feel comfortable, gradually increase your meditating time to 10 - 15 minutes per session for a week. Then, once you feel this is going well, increase your time a bit more.

Rather than overwhelm you by giving instructions on Spiritual Meditation right away, I have sectioned the meditation instructions into levels - starting from Beginner Level 1, to Intermediate Level, then through to Spiritual Meditation.

Note to beginners: DON'T worry about technique DON'T - worry if thoughts keep arising - DON'T - seek instant results.

MEDITATION (BEGINNER'S LEVEL 1):

1) Find a comfortable spot where you can relax.

2) Set a timer for 3-5 minutes.

3) Sit comfortably, with head, neck, and spine aligned. You may decide to invest in a meditation cushion.

4) Choose a mudra (hand position) that feels natural to you.

5) Close your eyes and drop your shoulders.

6) Focus on your breath, making no effort to control it - simply breathe naturally. Notice how your body moves with each inhalation and exhalation.

7) Notice when your mind begins to wander - acknowledge the thoughts that come up, wrap it in a "cloud", and see it float away. Then, return your focus to your breathing.

8) When your time is up, open your eyes slowly - starting at the ground, then slowly raise your eyes. Congratulations - you've completed your "LEVEL 1" meditation session!

NOTE re: 5) Visualize a string attached to the top of your head, pulling your head up to the sky. Now drop your tail bone downward to earth. This encourages your body, head, and neck to stay erect and aligned with your spine. It'll take discipline and patience, but keep head and body still, with shoulders relaxed. This will assist in the smooth flow of qi (life force) through the spine.

NOTE re: 7) While meditating, even though we are not actively thinking, thoughts will naturally arise, as our brains are programmed to think - so do not engage with or follow these thoughts. It's perfectly fine to have thoughts, but train your mind to no longer chase and get caught up with each one.

-------------------------------------------------------------------------------------------------------------------

MEDITATION (BEGINNER'S LEVEL 2):

Once you are comfortable with "LEVEL 1" meditation, you can proceed to "LEVEL 2", which introduces the lower dantien into the meditation practice. This meditation involves a change, or addition, to step #6 of "BEGINNER'S LEVEL 1".

Follow steps 1 -5 of level 1, then follow the new instructions for #6 below:

6) Now, place your attention on your lower dantien, or sacral chakra (3 finger widths below your belly button). Touch your lower dantien lightly with the tips of the first 2 fingers to help you focus on the location of your lower dantien. Breathe into your lower dantien using "DANTIEN BREATHING" (see the instructions above).

Sit comfortably, with chin tucked in, and tongue to the roof of your mouth. Take a few full, deep breaths into your belly. Be mindful of your inhales and exhales as it comes and goes in 4 phases - like ocean waves lapping onto the shore, then receding back out to the open ocean:

1) inhale, 2) slight pause, 3) exhale, 4) slight pause.

Continue touching your lower dantien for a minute or so, while dantien breathing, then place both hands back into your mudra position, and continue your meditation for about 5 minutes.

Now return to "level 1" and continue with steps 7) and 8).

NOTE re: 6) Touching the roof of your mouth with your tongue completes the energy circuit which flows around your body, known as the "Microcosmic Orbit".

-----------------------------------------------------------------------------------------------------------------

Meditation - Intermediate level

Once you feel that you have a handle on Beginner's levels 1 & 2, you can advance to the intermediate level. At this level, we continue our journey upward to include the all important middle dantien, or heart chakra.

MEDITATION (INTERMEDIATE LEVEL):

1) Find a comfortable spot where you will not be disturbed.

2) Sit comfortably, with head, neck, and spine aligned.

3) Choose a mudra, or hand position that feels "right" for you..

4) Close your eyes and relax - shoulders dropped, chin tucked in, back straight, tongue to the roof of your mouth, and hands on your lap. Visualize a string attached to the top of your head, pulling your head up to the sky. Drop your tail bone downward to earth.

5) Now, place your attention on your lower dantien, or sacral chakra (3 finger widths below your belly button). Touch your lower dantien lightly with the tips of the first 2 fingers to help you focus on the location of your lower dantien. This will help to ground your energy.

6) Breathe effortlessly into your lower dantien using "Dantien breathing". Feel your lower belly expanding like an inflating balloon as you inhale... pause slightly...then exhale, while contracting your belly like a deflating balloon. Be mindful of your inhales and exhales as it comes and goes in 4 phases:

a) inhale, b) slight pause, c) exhale, d) slight pause.

Allow your chest to rise and fall naturally, but as a secondary movement to your lower belly.

6) Continue touching your lower dantien for a minute or so, while dantien breathing, then place both hands back into your mudra position.

7) Notice when your mind wanders - acknowledge the thoughts that arise, wrap it in a "cloud", and watch it float away. Then, return your focus to your breathing.

8) Keep your attention on your lower dantien. Notice if any part of your body is carrying tension, then consciously relax those areas.

9) After about 5 minutes, move your attention upwards to your middle dantien (center of chest, at heart level). Touch your middle dantien lightly with the tips of the first 2 fingers to help you focus on the location of your middle dantien.

10) Continue with "Dantien breathing" for a few cycles, then place your hands back into mudra position.

11) Each time you inhale, visualize the center of your chest opening like a camera's aperture. Each time you exhale, visualize the center of your chest closing like a camera's aperture. This exercises and strengthens your heart chakra.

12) Be aware if any part of your body is tense, then consciously relax those areas.

13) After about 5 minutes, drop your attention back onto your lower chakra, then breathe into it for a few cycles. This will stop your qi from scattering unchecked throughout your body, and also ensure that you are grounded.

14) When your time is up, open your eyes slowly - starting at the ground, then slowly raise your eyes. Your session is now complete.

NOTE re 11): Each time you inhale, envision the aperture releasing a bubble of unconditional love which expands outwards from your heart chakra - encompassing our planet, and expanding beyond, into the cosmos. Each time you exhale, the bubble contracts, carrying unconditional love and spiritual information from the cosmos back into the aperture (chakra) of your heart.

-------------------------------------------------------------------------------------------------------------------

There is a saying: "Where your attention goes, energy flows", so I always finish my qigong sessions by bringing my attention (and qi) back to my sacral chakra (lower dantien). Taking a few breaths to your lower dantien will ground your qi and prevent any "stray qi" from scattering unchecked throughout your body. Scattered qi could wind up being stuck in your head, and could cause mental issues, headaches, dizziness, and blurred vision.

-----------------------------------------------------------------------------------------------------------------

Spiritual Meditation

Spiritual meditation is a practice you can use to go beyond the physical, tap directly into the spiritual realms, and unlock the potential that resides within. During spiritual meditation, I focus on our 3 primary energy centers - the lower dantien, middle dantien, and upper dantien. Although we skip the other energy centers, these 3 dantiens are part of a connected system, so they connect to, and stimulate all the energy centers.

The starting point is the lower dantien, or sacral chakra. It's located about 3 finger widths below our belly button. This dantien point is associated with the root chakra and the solar plexus chakra. Placing attention on the lower dantien draws *kundalini energy upwards from our root chakra, while also grounding, or rooting, us to the earth. The lower dantien serves as a solid foundation to support the kundalini's journey as it works its way up the spine, connecting each chakra with its snake-like coiling movements, towards the crown chakra at the top (or just above) the head.

*What is kundalini? Kundalini is difficult to define, but I'll give it a try. Based on my limited knowledge, I believe it is not anything physical, but along with our chakras, lives in our invisible energy body. Kundalini is the dormant, un-manifested potential within each of us. This life force is often likened to a "sleeping snake" that resides at our root chakra (at the base of our spine), which, when awakened, coils upwards through the other 6 chakras, to its destination at the crown chakra. This "snake" can be awakened through various spiritual practices, such as qigong, yoga, and meditation. Once the "snake" works its way up the energetic body to the crown chakra, it could potentially lead to a spiritual transformation, and the awakening of our higher consciousness, including the uncovering of our life's purpose.

The second energy center is the middle dantien, or area of the heart chakra. It's located in the center of the chest, at the heart level. Focusing on the middle dantien (heart chakra) gets us in touch with our positive feelings of compassion, peace, unconditional love, etc. The middle dantien is considered the seat of emotions, or home of the soul

The third energy center is the upper dantien, or 3rd eye chakra. It's located on your forehead, between your eyes - slightly above the level of the eyebrows. Behind the 3rd eye lies the pineal gland (also known as the seat of the soul), which is the portal to the Higher Realms. Your 3rd eye is loosely associated with the all-important crown chakra, which opens to information, insights, and knowledge from the Universe.

SPIRITUAL MEDITATION (BASIC LEVEL):

Once you've experienced the previous meditation levels, you can advance to SPIRITUAL MEDITATION (BASIC LEVEL). At this level, we introduce the upper dantien, or 3rd eye, and include this energy point in our meditation.

1) Find a comfortable spot.

2) Sit with your head, neck, and spine aligned.

3) Choose your hand position.

4) Close your eyes and relax - tongue to the roof of your mouth (see illustration: Microcosmic Orbit below), with hands resting on your lap. Drop your tailbone downward towards earth.

5) Breathe effortlessly into your lower dantien using "dantien breathing", and visualize being rooted into earth.

6) After a few breaths, move your attention upwards to your middle dantien (heart chakra). Breathe with your heart chakra as if it was a nose. When inhaling, visualize the center of your chest opening like a camera's aperture, while sending out an immense, ever-expanding bubble of peace and harmony into the universe, with yourself at the center. Feel the vast space encompassing your body and notice your physical presence at the center of the bubble. Each time you exhale, visualize the energy bubble shrinking back and condensing information and peace into your heart chakra.

7) After inhaling and exhaling a few times, pull your heart energy upwards, through your throat chakra, and place your attention at your 3rd eye chakra located between your eyebrows. Remain focused while looking at your 3rd eye for as long as you feel comfortable. The 3rd eye is your connection to the spiritual realms.

8) Once you feel that you've meditated long enough, bring your attention and breathing back down to your heart chakra. After a few breaths here, drop your attention and breathing down to your lower dantien and once again do your "dantien breathing". Take a few breaths - once you feel grounded, you can slowly open your eyes, starting by looking at the ground, then slowly looking up. This session is now complete.

NOTE re: 4) Touching the roof of your mouth with your tongue completes an important energy circuit which continuously flows around your body, known as the "Microcosmic Orbit" (see illustration below). Place the tip of your tongue as far back as is comfortable (placing the tip of your tongue against the back of your top teeth could cause drowsiness).

There is a saying "Where your attention goes, energy flows", so I always finish my qigong sessions by bringing my attention (and qi) back to my sacral chakra (lower dantien). Taking a few breaths to your lower dantien will ground your qi and prevent any "stray qi" from scattering unchecked throughout your body. Scattered qi could wind up being stuck in your head, and could cause mental issues, headaches, dizziness, and blurred vision.

------------------------------------------------------------------------------------------------------------------

SPIRITUAL MEDITATION (ADVANCED LEVEL):

Begin this meditation by following the SPIRITUAL MEDITATION (BASIC LEVEL) instructions #1 through #6,then follow with step #7 below.

7) After a few breaths at the heart chakra, inhale slowly and deeply deeply while bringing the heart energy upwards through the base of your neck on your back - and continue upwards to the base of your skull - the notch located directly below the hump-shaped projection at the back of the skull (the indentation between your two neck muscles). Exhale while focusing on this point.

8) Next, while inhaling, bring your heart energy upwards, through your throat chakra, and continue inside your head to your 3rd eye chakra (located slightly above and between your eyebrows). Focus your eyes and attention on your 3rd eye while exhaling. Remain focused at your 3rd eye for a few breaths.

9) Visually draw an imaginary line from your 3rd eye to the notch at the back of your skull.

10) Then visually draw an imaginary line from the notch upwards to the crown chakra at the top of your head.

11) Now, visually draw an imaginary line from your 3rd eye to your crown chakra - forming a "triangle" (see illustration to the left: Triangle). Inside this triangle - deep within the brain is where your pineal gland is located. The pineal gland is your center of intuition and is your connection to the spiritual realms. Lastly, draw energy from your heart chakra and focus on filling the inside of the "triangle" with that energy.

12) After focusing on this "triangle" for a few breaths, turn your attention back to your 3rd eye, staying focused here for as long as you feel comfortable.

13) At this point, I will introduce you to additional movements which came through to me automatically during one of my meditation sessions (see illustration: Pathway of Kundalini).

A) Inhale slowly and deeply, tightening your pelvic floor muscles (the ones used in doing the Kegel exercise) to awaken and stimulate the all-important kundalini (life force) energy from your root chakra, while tucking in your stomach area (to pull this energy upwards).

B) Continue inhaling while guiding your energy through your heart chakra - and through your throat chakra - into the triangle area - and finally, up and out, about 1 foot above your crown chakra.

C) Exhale, then, breathing naturally, focus your attention at the spot a foot above your crown chakra.

D) After a few seconds, place your focus back to your 3rd eye chakra. Spend as long as you wish meditating at your 3rd eye, breathing naturally.

E) Once you feel that you've meditated long enough, bring your attention and breathing down to your heart chakra. After a few breaths here, drop your attention and breathing to your lower dantien and re-commence your dantien breathing.

Take a few breaths - once you feel grounded, slowly open your eyes, starting by looking down towards the ground...then slowly look up. This session is now complete.

Once again: "Where your attention goes, energy flows" .

So, I always finish my qigong sessions by bringing my attention (and my qi) back to my lower dantien (sacral chakra). Taking a few breaths while focusing on your lower dantien will ground your qi and prevent any "stray qi" from scattering unchecked throughout your body. Stray qi could wind up being stuck in your head, and could cause mental issues, headaches, dizziness, and blurred vision.

Chakra Meditation

CHAKRA MEDITATION (WITH DANTIEN BREATHING):

Chakra meditation plays a key role in the balancing and aligning of our 7 chakras. Through mindfulness and deep breathing, this spiritual practice fosters an inner calmness and enhances the awareness of your inner self. By visualizing each chakra as a spinning wheel of energy, along with its associated colour, you can free the flow of qi (life energy) into your chakras and nurture their healing abilities.

Begin by sitting comfortably, with your shoulders relaxed and dropped. Once you've taken a few full, deep breaths, begin your dantien breathing (see above). Visualize your red root chakra (base of the spine) shooting out long roots deep into Mother Earth, connecting and grounding your energy. Visualize the red colour becoming brighter and the spinning becoming smoother. Now move upward one chakra at a time, focusing on the colour and spin of each one, while continuing to be mindful of your breathing. As you visit each chakra, lightly touching each one in turn with the tips of your first 2 fingers will help with your focus. Once you've reached your crown chakra, reverse the order and visualize each chakra until you come back to your root chakra.

Always finish your qigong sessions by bringing your attention (as well as your qi) back to your sacral chakra (lower dantien). Taking a few breaths while focusing on your lower dantien will ground your qi and prevent any "stray qi" from scattering unchecked throughout your body. Scattered qi could wind up being stuck in your head, and could cause mental issues, headaches, dizziness, blurred vision, etc. Scattered qi could also get stuck in your body, and could cause jabbing pains.