30 Day Meditation Challenge: Day 14

Saturday December 19, 2009: Again today I meditated immediately following a yoga practice but this time it was a flowing sun salutation practice.  So, when I finished and sat for meditation, my heart rate was up and my body was warm.  My mind felt relatively steady.  I decided to meditate in the style that came naturally in the moment and, after a few minutes, began the ham sa/so ham mantra practice.  As I have described in earlier posts, I sometimes get kind of “stuck” in the ham sa practice when I try to move the energy up my spine.  Sometimes […]

Meditation Challenge: Day 6

Friday December 11, 2009:  I meditated around 11pm, after returning from a holiday gathering.  I worked with ham sa/so ham.  My body felt restful and comfortable but my mind was sort of all over the place.  Eventually, I was able to stop “hearing” thoughts but instead I sort of began to see them.  Little sketches of people and places appeared in my field of vision.  And then these little squares that reminded me of postage stamps or film strips began to appear, with animals on them.  Perhaps I’ve been opening too many Christmas cards!   My breathing was more effortless. […]

30 Day Meditation Challenge: Day 3

December 8, 2009:  Today I repeated the Ham-Sa/So-Ham meditation practice but changed the time of day.  I sat for meditation in the evening, after all my activities were done for the day.  Immediately prior to meditation, I had been out teaching yoga.  I found that I brought that “teacher/observer” quality to my meditation.  So, while I was physically quite relaxed and grounded, mentally I was unfocused.  Instead of just feeling the flow of prana, I was observing it and making mental notes.   I found myself thinking about how I would explain the sensation of the flow of prana to my […]

30 Day Meditation Challenge: Day 2

December 7, 2009: Today I did a Ham-Sa/So-Ham meditation, guided by Paul Grilley’s Chakra Meditation DVD.  In this practice, you start at the lowest chakra at the base of the spine, repeating repeat “Ham” on the inhale and “Sa” on the exhale.  As you move up through each successive chakra, you repeat the same mantra, eventually drawing the energy all the way from the base of the spine to the crown of the head. When you reach the crown of the head, you say “So” on the inhale and “Ham” on the exhale and move the energy back down, pausing […]

30 Day Meditation Challenge: Day 1

Sunday December 6, 2009: Today I sat for a guided Ham-Sa meditation practice.  This involves starting at the lowest chakra at the base of the spine and moving the energy up the spine to the highest chakra at the crown of the head.   Basically, you direct your attention to each of the chakras in turn and mentally repeat “Ham” on the inhale and “Sa” on the exhale.  Once you have moved the energy to the crown of the head, you sit and experience the flow of energy up and down the spine. When you can pause and stay relaxed between […]