Tag Archives: concentration

… breath – elements – purification – relaxation …

We’re first forced to catch our breath when the umbilical cord is cut. In that instant the lungs must exchange liquid for air. Some wise midwives promote, when appropriate, not to cut the cord immediately, but allow time to soften the transition for the infant and enable a gentle new bonding with mother.

Once separated, we’re alone, but if welcome and made to feel safe we hardly pay attention to our breath unless its rhythm is upset, usually through physical strain, excess tension, anxiety, or unresolved anger and resentment.

I wrote shortly about breath before, in the context of bio-rhythms. If this interests, here’s the link.

With this post I’ll share a practice I’m presently in need of myself,  a conscious breathing ritual with a focus on the elements of earth, water, fire, air – and the subtle element of ether. The easy-to-learn sequence, aided by concentration and imagination, bestows relaxation and renewed energy. Parallels to this practice can be found in ancient spiritual traditions. The Sufi version below is thought to derive from Greek mystery schools. Unlike some forced breathing techniques, it is safe to use alone.

A purifying practice of breathing through the elements. Repeat the breath for each element five times  and  allow the colour to suffuse your cells …

EARTH … imagine the colour yellow (like desert dunes, or wheat fields)

Breathe in through the nose – count four

Pause one count

Exhale through nose – count six – imagine a horizontal spreading movement.

WATER … imagine a blue-green colour (like a lagoon or a river)

Breathe in through the nose –count four

Pause one count

Exhale through mouth – count eight – imagine a downward flowing movement

FIRE … imagine a golden red colour (like a sunset, or a flame)

Breathe in through the mouth – count four

Pause one count

Exhale through nose – count ten – imagine an upwards rising movement

AIR … imagine a transparent blue colour (like a pale sky)

Breathe in through the mouth – count four

Pause one count

Exhale through mouth – count eight – imagine a dispersing movement

ETHER (optional)

Image a transparent mauve colour

Breathe in through nose – count four

Pause one count

Exhale through nose – count twelve

To ground your energy, return once more to the earth-breath. You may want to ignore the counting for the out-breaths, to begin with. The basic idea is to allow more time for breathing out, until the body naturally draws in a new breath.

*    *    *   To expand the imagination, here some more notes in relation to the elements:

The Earth Element
The early Christian hermits, living alone in the desert, used to concentrate on the earth’s magnetism as a way of restoring their vitality during long vigils. Native American elders have said that the loss of a sense of relationship and communion with the earth is the main cause of psychological and physical imbalances. Standing or sitting, feel like a tree with roots extending firmly and deeply into the earth. Feel the strength and magnetism of the earth. Breathe in through the nose and out through the nose, not forcing the breath.

Imagine drawing healing power through the soles of your feet (if standing) or the bottom of your spine (if sitting). You may have felt the healing power of the earth in your feet while walking barefoot outdoors or in your hands when working in a garden. Try to sense a subtle reality, a crystalline lattice-like structure, behind the denser aspects of the physical plane. The earth is not a singular organism, but is part of its solar system and part of a galaxy …

As you exhale, release your tiredness, disharmony and agitation. Now concentrate on the magnetic field of your body, similar to that of a magnet. Feel as though you are aligning your own field to the magnetic field of the earth, the way that iron filings align around a magnet. When magnetic power is weak, the iron filings are in disarray. When the power is strong, the filings align in symmetric, harmonic patterns.

The Water Element
The breath of the water element brings a sense of flow, of vitality and purity, and helps unleash creativity. It is also useful in breaking free from habitual thinking patterns, and flowing around obstacles rather than hitting them head on. Breathe in through the nose and out through the mouth. You might imagine yourself immersed in a mountain stream. Feel the drops of water penetrating your cells, dripping off of your fingertips. Feel water reaching your chest and heart, helping to loosen any tightness and obstruction there. Feel energized and renewed, again focussing on those parts of the body that are in need of healing, and those that lack life energy and vibrancy. Concentrate on the purity of a crystal clear lake or stream, high up in the mountains. Let yourself become the water, and let the qualities of purity, life energy and power flow into your immediate environment.

The Fire Element                                                                                                                                               The breath of the fire element is a quickening. It sparks inspiration and is useful when you feel drowsy and dull. Breath in through the mouth, hold the breath for a moment and then breathe out through the nose. On the inhalation, imagine fanning a fire in your solar plexus. Purse your lips and draw in a thin stream of air. As you draw in, visualize the embers of the fire glowing. Then hold the breath momentarily and bring your attention to a few inches above the solar plexus. Exhale through the heart, imagining that you are radiating golden sunlight.

On the inhalation, evoke your aspirations; your desire to be authentic; to make your life meaningful and worthwhile; to stand up for what you believe in. On the exhalation, radiate light as if from a miniature sun in your heart. Subject your self-doubt, cynicism, addictive patterns or resentments to the fire. Avoid making pledges you won’t keep. Simply clarify your intention and allow the purification process, instead of using will power to change things.

The Air Element
Breathe in through the mouth and out through the mouth. The breath of the air element relates to freedom, ecstasy and transcendence. Imagine yourself like an eagle perched high on a mountain. Feel the wind ruffling your feathers, blowing through all your pores. Feel the coolness and freshness of the air. Soar upwards on the currents of air. On the inhalation, feel yourself buoyant and free, like a zephyr crossing a lake and lifting upwards. On the exhalation, allow yourself to reach out beyond the boundaries of the body. Let your being disperse with the wind, and let your consciousness reach out into the cosmos. Enjoy a sense of vastness and, if it helps, visualize vast landscapes, such as a mountain, canyon, or the starry night sky.

*    *    *   After you completed the purification breaths, reflect upon the effect of the elements taken together. Separately each of the breaths emphasizes different forces and qualities in our being, together they bring about a sense of wholeness. According to your own affinities, you may feel the need to place more emphasis on one or another element in order to attain greater balance.

For me this is the WATER breath.

Also – I admit I frequently fall asleep to this … consciousness is wherever consciousness is placed, and what travels on our breath travels either mindlessly or with intention.

 ‘Thoughts are beings that generate … One thought of kindness gathers a thousand beings of love and kindness around one.’  – Hazrat Inayat Khan

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… distractions …

We meet monthly, a group of local friends, offering workshops or discussing on a theme. Last we explored distractions, which, well, distracted us from other things that afternoon, like the rain outside, concerns about people being unwell, family, and the buffet waiting for us in the kitchen. Most of all, it made us present to each other. I share here my reflections on the theme after our discussion. A dictionary definition of distraction is: To cause to turn away from the original focus of attention or interest; divert.

We listed outer distractions – basically life’s realities, though they tend to get in the way of more immediate objectives and disturb our peace of mind:

Physical pain, noise, smells, temperature, food, weather, world news, politics, economics, ecology, bills, insurance renewals, nuisance calls, other people’s feelings and projections, family demands, accumulated clutter, maintenance tasks, bureaucracy, lack of response to a query, mail, internet, waiting … little things … we agreed that negatives can turn positive  🙂

Life’s demands tumble into our oscillating mind patterns as dissonances that excite or inhibit our well-being. Conflict results when we resist what’s happening. We may suffer loudly or in silence, or distract ourselves from unpleasant distractions through the innumerable uplifting or numbing sensations our culture offers.

As our discussion spiralled, we homed in on personal routines for dealing with distractions. They differed for each of us, depending on mood, attitude, the state of our nervous system, and the importance of the disrupted task. Days when everything is an effort are made up for by days when everything flows – bliss.

We went on to explore inner distractions, often reactions to outer ones.

Worries, anxieties, despair, obsessive thoughts, anger, pressure of deadlines, excessive associations and ideas, day-dreaming, nagging conscience, hesitations, doubts, guilt feelings, hastily given promises, boredom, pending obligations …

Regarding hesitations and doubts, the term gut-feeling came up. Can it be trusted? Somatic memories may trigger avoidance, a signal to protect us from danger, though the signal could equally sabotage our desires and deeper needs, whereas a higher level intuition might encourage us to re-evaluate what seems obstructive, and take a risk.

We find it exhilarating to watch wild animals chase prey, with total focus and concentration, fulfilling a vital need, which is why competitive sports are so attractive, where a clear and undivided attention towards a single objective gives an energy rush, even to the bystander. Having a passion, or specialising with narrow focus on mastering one skill or subject, is satisfying. Wave-ripples, most southern point, Lizard, poster desat

Having nothing that fully absorbs us for periods of time, we may be be tempted to roam in a vast sea of beautiful glittering mirror shards that will reflect a fuzzy sense of ourselves. But that’s fine too.

I had various passions in my life, which eventually come circling round to writing. One of my blog posts from last year contains a small excerpt from my second novel, where a character, Cara, shares a slice of the random processes of her mind. She turns out to be the myth-maker, the storyteller. If you’re a little peculiar, like me, you’ll grok this: https://courseofmirrors.wordpress.com/2012/05/10/the-wild-horse-of-the-mind/

I’m a dreamer. Like Cara shares in the excerpt, I occasionally like to let the horse of my mind run wild. I find wild things that way. Random, for better or worse, functions as the creative trickster in my writing, where distractions become allies. Sure, countless mental prompts heap up and demand execution. I procrastinate, adopting patience. My nagging voices are not jailers. They’re easily humoured until the time is right for a blitz of action.

In technological advanced societies, where the struggle for physical survival is being replaced by a struggle for identity, or its new definition, ‘brand,’ distracting prompts accumulate quickly. On the virtual stage I must become visible and speak up in order to engage with others. Love or hate the screens, messages keep wavering by. I become a switchboard for exceedingly complex influences. When switched on, I’m plugged into a bigger brain, the vast extensions of a collective nervous system. There is a challenged to assimilate differences and fast-changing knowledge. This calls for tolerance like never before. The Twitter stream, for example, of succinct messages and links, can be dizzying. However, if monitored and surfed with purpose, the information flow cuts through swaths of mindless, sensational news and opens meaningful connections across the world.

Fewer people are born into the blueprint of a tradition that defines them in terms of their roots, their country or family. The question – where do you come from – is shifting to – where do you put yourself, and to what purpose do you channel your energy? Yew-at-Waverley

Information available, the privileges we have, the choices and commitments we make, require astute intelligence of the heart, flexibility of mind, and they come with responsibilities. In today’s shadow play, we see people confront injustice head-on at the risk of becoming sacrificial heroes, which takes more courage than fighting a dragon. Others, like me, play subtler games. Those who have not found a purpose in their lives may get carried along by the sensation of it all, and continue searching for what matters most, for their deeper need.

So these are my reflection on the theme of distraction our friend introduced. We closed the meeting with a silence – an excellent practice for evoking a blank canvas/screen to re-draw one’s track on. Our time sees distractions speeded up, exposing us to multiple perceptions, some of them abhorrent to us, some of them uplifting. It is freed psychic energy that needs channelling. To develop a useful strategy for dealing with psychic energy we must look inside ourselves to find our homing device, our purpose, new communities, and new meaning.

I hope my reflections make you think about how you deal with distractions.

*     *     *

Just discovered – a brilliant article  in relation to our speedy electronic communications, it looks at the glitches that can reveal something truly distracting, and sobering … the mortifying ordeal of being known

http://opinionator.blogs.nytimes.com/2013/06/15/i-know-what-you-think-of-me/?smid=fb-share&_r=2&

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