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Meditation on the medulla and the tailbone chakra

 

The next meditation exercise, on the medulla and the tailbone chakra, will help you get better balanced.

It is best to do this exercise after you have exercised Anapanasati.

 

Sit yourself straight. Cross your legs. Find the natural balance of your spine and your head by balancing your body slowly backwards, towards its point of natural balance. Relax your shoulders. Put your right hand into your left hand, the thumbs slightly touching each other.

Close your eyes during this exercise to minimise distraction.

 

Take a full breath in, filling your lungs completely - feel the belly rising, the chest rising, the shoulders rising - and breath out well. Repeat this two more time.

 

Follow the natural breathing in and breathing out. Do not force anything, be confident that the body always finds its proper cadence of breathing.

 

             Have your attention on the inhalation,

             following the inhalation on its natural course,

             from the tip of your nose to the bottom of your lungs.

             Go with the inhalation from outside to inside.

            

             Have your attention on the exhalation,

             following the exhalation on its natural course,

             from the bottom of your lungs to the tip of your nose.

             Go with the exhalation from inside to outside.

 

Repeat the piece written here-above, continue until you feel calm and relaxed,

 

then continue the exercise as follows:

 

             Follow the inhalation from the left nostril, inwards to the bottom of the lungs,

             follow the exhalation, outwards from the bottom of the lungs to the right nostril.

             Follow the next inhalation from the right nostril, inwards to the bottom of the lungs,

             follow the exhalation, outwards from the bottom of the lungs to the left nostril.

 

Repeat the piece written here-above, continue for about 5 to 10 minutes,

 

then continue the exercise as follows:

 

             Follow the inhalation on an imaginary course over the head, from the left nostril to the medulla.

             Follow the exhalation on an imaginary course over the head, from the medulla to the right nostril.

             Follow the next inhalation on an imaginary course over the head, from the right nostril to the medulla.

             Follow the exhalation on an imaginary course over the head, from the medulla to the left nostril.

 

Repeat the piece written here-above, continue for about 5 to 10 minutes,

 

then continue the exercise as follows:

 

             Follow the inhalation on an imaginary course over the head, behind the back,

             from the left nostril to the tailbone chakra.

             Follow the exhalation on an imaginary course, behind the back, over the head,

             from the tailbone chakra to the right nostril.

             Follow the next inhalation on an imaginary course over the head, behind the back,

             from the right nostril to the tailbone chakra.

             Follow the exhalation on an imaginary course, behind the back, over the head,

             from the tailbone chakra to the left nostril.

 

Repeat the piece written here-above, continue for about 5 to 10 minutes,

 

then continue the exercise as follows:

 

             Follow the inhalation on an imaginary course over the head, from the left nostril to the medulla.

             Follow the exhalation on an imaginary course over the head, from the medulla to the right nostril.

             Follow the next inhalation on an imaginary course over the head, from the right nostril t the medulla.

             Follow the exhalation on an imaginary course over the head, from the medulla to the left nostril.

 

Repeat the piece written here-above two more times,

 

then continue the exercise as follows:

 

             Follow the inhalation from the left nostril, inwards to the bottom of the lungs.

             Follow the exhalation, outwards from the bottom of the lungs to the right nostril.

             Follow the next inhalation from the right nostril, inwards to the bottom of the lungs.

             Follow the exhalation, outwards from the bottom of the lungs to the left nostril.

 

Repeat the piece written here-above two more times,

 

then continue the exercise as follows:

 

             Have your attention on the inhalation,

             following the inhalation on its natural course,

             from the tip of your nose to the bottom of your lungs.

             Go with the inhalation from outside to inside.

            

             Have your attention on the exhalation,

             following the exhalation on its natural course,

             from the bottom of your lungs to the tip of your nose.

             Go with the exhalation from inside to outside.

 

Repeat the piece written here-above, continue for a few minutes,

 

then end the exercise as follows:

 

             Take a full breath in, filling your lungs completely - feel the belly rising, the chest rising, the shoulders rising -              and breath out well. Repeat this two more time and come slowly out of the meditation.

The medulla is found just above the small cavity at the back of the skull near the top of the spine.

Entrance

Anapanasati meditation

Metta meditation

Paritta suttas

Gallery of paintings

Contact