Sadhanna

The disciple of Practice 40 days of Nabhi Kriya really really helped me, because it anchored me in my own body. From there, you're are strong enough to open your heart and extend love to everyone. If you try to open your heart without a solid navel chakra, your subconscious fears and vulnerability may sabotage the effort, in my experience! It backfires and the ego gets involved (when chakra 3 is weak, the ego feels its needs aren't being met). A meditation that I also find effective in surrounding you with healing force that can easily extend to others is this: Inhale in 8 beats, abrupt parts through the curled tongue Exhale in 8 beats, abrupt parts through the nose Silently place the mantra RA MA DA SA SA SAY SO HUNG on the breath, so each syllable goes with a discreet part of the breath. So you're doing 1 complete repetition of the mantra per inhale, and one per exhale. Eye focus is unspecified, mudra is prayer pose or gyan mudra. I find that 15 minutes of this meditation really revolutionizes my energy. The meditation is supposed to open all the healing meridians of the body. A funny story - I was doing this meditation on the beach in San Blas once, and there was a chinese man doing tai chi nearby. Later he walked by me and said, "Wow, you are very healthy. You do not need acupuncture!"