Meditation is a tool that enables us to go beyond limitations. Like anything worth while, it requires effort and discipline to achieve success with it. The many benefits of personal and spiritual unfoldment that can be attained through this inner work are so rewarding that it becomes a joy, not a duty or an exercise. Whatever effort you do put into it comes back to you many, many times over, so that your life begins to expand in ways you had never imagined. Meditation unfolds this process of self fulfillment.
The stage achieved during meditation also slows down the metabolism of the body. This provides a deep state of rest which has great therapeutic benefits; it rejuvenates the entire body, especially the nervous system.
During meditation some concentrate on the breath, some on a sound (known as a ‘mantra’) , and some focus the mind on the circulation of energy (Chi) or light throughout the body.
Meditative exercises that use sound, such as singing or chanting a word or phrase, vibrate the thyroid and parathyroid glands, stimulating them to secrete. They also activate the pituitary gland, which balances the endocrine system as a whole.
Concentration is meant to be effortless. Instead of struggling and fighting with the stream of thoughts, just keep your attention on the meditation. As thoughts float to the surface, let them come and go without trying to control them. Observe the flow of your thoughts, watching them come into your mind, and then letting go of them. When you notice that your attention has wandered, gently let go of your thought, and bring your awareness back to the meditation. It’s this continual process of letting go that benefits the brain.
The Three Locks Center
In Acu-Yoga meditation and exercises, three contracted positions, know as ‘locks’ are used. They are the Root Lock, the Diaphragm Lock, and the Neck Lock. When you apply all three simultaneously, it is known as the Master Lock.
These locks channel energy, preventing it from dispersing by concentrating it on the various chakras (vital centers). The Root and Diaphragm Locks are used to reach the Acupressure points which lie internally in the abdominal region. The Neck Lock stimulates important Acupressure points in the throat and neck areas.
According to yogic tradition, the application of these locks increases blood circulation and helps regulate the endocrine glands and rebalance the reproductive system. Regular practice strengthens the urogenital organs, so that the occurrence of menstrual cramps in women and wet dreams in men can be reduced.
Each of these locks is used in meditation to channel energy through the meridians, stimulating a natural self healing process.
Root Lock
This lock stimulates energy in the first and second chakras by contracting the rectum, sex organs and navel. To perform Root Lock, take a deep breath and as you exhale do the following : (1) draw the anal sphincter muscle in as if holding back a bowel movement; (2) contract the urethral tract as if holding back urination; and (3) pull the abdomen in towards the back.
Pull the penis and anus upwards in this pose.
Kundalini Yoga commonly uses Root Lock to rechannel dormant energy at the base of the spine up to the higher chakras for conscious, creative use. From an Acu-Yoga perspective, this powerful contraction unites the Yin and Yang meridians.
Diaphragm Lock
This lock releases physical constrictions in the third chakra by pulling the diaphragm up and in. To do Diaphragm Lock, take a deep breath and after the exhalation pull the upper abdominal area up and in by strongly contracting it. This enables pent up energy to connect with the Governing Vessel, the Great Central Channel of the spine. It also internally massages the muscles of the diaphragm and heart, works on the ‘middle warmer’ of the Triple Warmer Meridian and also stimulates the third and fourth chakras, which govern the respiratory and cardiovascular systems.
the abdomen inwards.
Neck Lock
This lock opens the energy to the upper chakras and is an important position for all meditation. It elongates the cervical vertebrae, which promotes the flow of cerebrospinal fluid to the brain. It also allows the nerves and meridians to transmit the Chi, or vital energy, in the strong and balanced way characteristic of meditation. It especially stimulates the throat chakra and the glands associated with it.
To do Neck Lock, sit with your head straight, and imagine that there is a wire connecting your chin and the hollow at the base of your throat between the collar bones. Now lift your chest and slowly move your chin along this imaginary wire, so that it is pointed towards that hollow at the base of the throat. This stretches the cervical vertebrae into a straight line. Don’t let your head fall forward and don’t move your neck. Simply let the head tilt downward so that the neck becomes stretched and locks in this position.
Master Lock
This consists of simultaneously applying the Root, Diaphragm and Neck Locks. Circulation through the Central Nervous System increases greatly during the practice of these locks, that is, they channel Kundalini energy up the spine. Activity in both the Sushumna, the central spinal nerve cord and the Governing Vessel (the central spinal meridian) is balanced.
Meditative Exercises
For the first exercises, sit in a comfortable position with your spine straight, either in a chair that supports your back, or in Lotus Pose, as described below.
Lotus Pose : Lotus Pose is the classic traditional posture for deep meditation. The legs cross at key Acupressure points which stimulate the deep internal Chi to circulate throughout the brain enhancing the meditation process.
- Sit with your legs straight in front, extended forward.
- Spread your legs apart, into a ‘V’ shape.
- Bend your right leg and place the top of the right foot on the upper left thigh.
- Now bend the left leg and place the top of the left foot on the upper right thigh.
Meditation for Internal Nourishment
- Sit comfortably with the spine straight, and close your eyes.
- Apply Neck Lock by lifting the chest and pressing the chin lightly into the hollow of the throat.
- Connect the tips of the thumb and index finger of each hand and rest the back of the hands on your knees.
- Inhale deeply. Exhale, and at the end of the exhalation apply the Root and Diaphragm Locks for a few seconds by contracting your rectum, sex organs, abdomen and diaphragm.
- After a minute, discontinue the Root and Diaphragm Locks at the end of each exhalation. Simply meditate on breathing into the Hara (lower abdomen).
- Continue for two more minutes. Be sure to keep your spine straight.
Focus on your breath. Gently control your respiratory system, making each breath grow longer and deeper.
Breathe out any tensions you feel restricting your lungs from moving fully and naturally. Feel your mind clear with each breath.
Notice the resistance your mind creates: the barriers of judgment and analyzing that it comes up against. Take several deep breaths and let go of the barriers. Breathe deeply and gently, as if you are breathing in love.
Hold the breath at the top of the exhalation, feeling its fullness. Exhale smoothly, feeling the goodness of the breath energy circulating throughout your body.
If you meditate on the breath in this way as much as possible it will increase your effectiveness in life. You can do it any time, even when you’re occupied with your daily activities. Put your attention on your breath for a few moments and feel the benefits it provides.
Traditional Healing Meditation
- Sit comfortably with your spine straight. Place the palms of your hands together in Prayer Pose, with the back of your thumbs pressing up against the center of the chest at the level of the heart. Close your eyes and let your breath grow long and deep for one minute.
- Next, as you inhale, slowly raise and open your arms up over your head as you let your head slightly drop back. Open yourself to the universe.
- As you exhale, chant the sound of ‘SU’ and let your arms slowly float back to center, Prayer Pose, and let your head return to a straight position.
- With your hands in your lap and your eyes closed, sit quietly with your spine straight and imagine that you can still hear the sound vibrating. Discover the benefits of the exercise as you sit for a few minutes in a relaxed way.
Deep Relaxation
After doing a set of exercises, lie down on your back, palms facing up. Close your eyes and feel your body relaxing. Wiggle your toes, letting them relax. Rotate your feet so that the ankles relax. Slightly move your legs, feeling your calves, knee and thighs relax. Tighten your buttock muscles and let them relax. Feel your sex organs and pelvis relax. Take several breaths into your abdominal area, letting your belly relax. Just let yourself relax. Whatever you are hanging on to inside your mind, just let it go…..Let your whole back relax. Relax your arms. Feel each finger relaxed. Tell your shoulders and neck to relax. Let go of your forehead and eyebrows. Let your temple and ears relax. Lips, teeth, and tongue… relax. Move your jaw from side to side, letting it relax. Relax your nose and your throat and tell your eyes to relax. Feel your whole body totally loose and relaxed.
