I always look for inspiration for my meditation and breathing techniques in older practices and teachings.
In a time when we often look for scientific reasons or definitions for techniques, ancient practitioners and teachers experienced the same methods more intuitively and sensorially. They approached these practices with an 'aloof' attitude, connecting to subtle experiences of energy and consciousness.
A clear example is found in the techniques drawn from the Vijnana Bhairava.
What the Vijnana Bhairava is
The Vijnana Bhairava is an ancient tantric text that explores the essence of meditation and spiritual experience. It unfolds as a dialogue between the god Shiva and his consort Parvati, in which Shiva sets out one hundred and twelve techniques for reaching higher consciousness. Each method is a gateway to self-realisation, and together they cover a wide range of approaches, from breath awareness to contemplation of the infinite.
The text encourages practitioners to move beyond ordinary perception and recognise the boundless nature of their own awareness.
About this meditation
In this practice, the visualisation of light and the movement of the breath are used to invite the meditator into a close connection with the body and our central structure, the spine. The practice also elicits uplifting sensations such as warmth, nourishment, brightness, and a sense of energy flow, leading to a settled feeling of peace.
The aim of this meditation is to awaken the energy that moves along the spine and allow a shift in consciousness. It loosens an isolated sense of self and opens an experience of connection with the wider field of life.
Expect to feel uplifted and refreshed after this practice.
Meditate on the energy, rising up from the base of the spine like the sun's golden rays and becoming subtler until it dissolves at the crown of the head in the luminous Oneness.
Verse 28, Vijnana Bhairava Tantra
The practice
Find a comfortable seat or lie down, and allow your body to settle.
Bring your attention to the spine. Notice the two points where it begins and ends, and the whole length between them.
Visualising the light
Shift your focus to the base of the spine. Feel, visualise, or imagine a ball of light or energy resting there.
Stay with the image until it feels tangible and present, like the warm glow of the sun.
Moving the energy
When you are ready, inhale and guide the ball of energy slowly upward along the spine.
Follow its ascent with each in-breath. Notice how the sensation refines itself as it rises, softening any held sense of self, until it reaches the crown of the head and merges into a field of pure light.
Exhale, returning your attention to the base of the spine.
Repeat the visualisation for as long as feels right, staying with the warm and nourishing quality of the rising energy throughout.
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