Three Foundational Spiritual Practices

Photo by Shotaro Hamasaki on Unsplash

Relaxation
Sensation — Filling
Grounding and Running Energy

Relaxation is for the body. When our bodies start letting go then permission is given for emotions and thoughts to relax too.

Sensation — Filling is to bring a greater sense of presence to the body. We are often aware that we have a body but not as aware that we are fully in a body. This is one way to help with that.

Grounding and Running Energy where we connect our body to our home Earth — the grand mother. Running Energy from Earth’s Body through our chakras

Preparation

All practices can be done in a chair or cross-legged on the floor. Make sure you won’t be disturbed for 30 to 45 minutes. That means, of course — turn off your devices and remove them from your person if possible to reduce the EMFs (unless you are recording yourself talking)*. If you are in the chair, sit upright with both feet flat on the floor (you can have shoes and socks on.) The first two are opened-eyed practices even after you’ve recorded –them — if desired; choose a spot to look at on the floor. The last practice — grounding and running energy is almost entirely a visualization process though sensing comes into play. After recording it you may do the practice with eyes open or closed.

*If you are recording yourself make sure your device is on airplane mode or your notifications are turned-off.

A Relaxation Practice

To be read aloud to oneself or to one or more others. [bracketed material is not be read aloud — it is to be acted upon; as in stage direction]

Breathe. [pause to take a full in and out breath]

When we say notice our breath, our automatic response is to take in a deep breath. [a beat] That’s okay. [a beat] As we practice the art of noticing our breath goes into a natural rhythm without trying to control it.

See if you can find a place inside that is your center or core. This is a place that you can come back to any time during your hours of wakefulness. Masters of Wisdom have often referred to this place as a sanctuary of safety and strength.

Beginning with your head, [a beat] your scalp, forehead, [a beat] muscles around your eyes, [a beat] jaw, tongue, back of your neck where your spine meets your skull, let these areas release [a beat]. Let your head relax…

Let go… [pause] Breathe into each of these areas [a beat] and breathe out the tension. Let your thinking become calmer and gentler [a beat] — softer…

Let the vertebrae in your spine unwind. [pause] Conscious yawning is a Tibetan Practice that allows bringing a lot of oxygen into the body and helps lubricate the spinal fluid.

Let go… try yawning… it’s okay to make a sound while yawning too… [a beat] Breathe the release… [pause to breathe in and then out] Try treating yourself with mercy and loving-kindness [a beat]. Move your attention to your chest, to your lungs and heart and the other organs contained within your chest. Let these areas relax and let go… [a beat] Let the gentle rise and fall of your chest bring soothing energy to some of your constricted muscles.

– You don’t need to try to fix them at this time, just provide the soothing — that is enough. [pause]

Breathe [a beat] and let go [pause].

Let yourself drop into a deeper level of peace and relaxation… [pause and reflect for a moment on how you feel]

Guide your attention to your shoulders feeling the effects of gravity on your shoulders [a beat], on your upper arms and elbows letting an ease of relaxation enter [a beat]. Let your forearms, wrists, backs of your hands, palms, four fingers on each hand and your two thumbs relax and release…

Feel them relaxing and releasing with each exhalation of breath [a beat].

Let any unwanted emotions and distress flow out of your heart down your arms and out your fingers like rain or showering, watching the water (a symbol of emotion) be washed away down the drain or into Earth… [continue to breathe]

Feel the release and the soothing peace that follows… [a beat]

Direct your attention to your abdomen region and let the organs contained in this region relax [a beat]. Thank your body for having carried yourself for so long. Grant yourself blessings to your body [pause].

Let yourself be soothed by the gentle and natural power of your breath into a deeper level of relaxation… [pause to reflect]

Direct your attention to your hips and the organs contained within your hips [a beat] and using your breath and the power of your being let these areas relax bringing soothing and peace into these areas of your body.

Let go with simple loving kindness and the waves of the in breaths and out breaths [pause to notice your breath]

Breathe [a beat].

Breathe in slowly and release [a beat]. You can sigh out loud if you want as a way to continue to release tension, stress and frustration that you may be holding onto [a beat].

Gently move your attention to your legs, your thighs and upper legs and let yourself receive the suggestion to relax these areas of your body [a beat]. Let your thighs and upper legs relax [pause]. Let your knees relax, allow your breath to move in and carry out stress and tension if any in your knees down through your feet and release[a beat].

Breathe in new life and breathe out tension and tightness you may be holding onto in your legs and knees [pause].

Gently and softly move your attention to your lower legs [a beat]. Let your calves and shins relax, feel them relaxing as you go even deeper…

Notice how much more you are relaxed right now [pause and reflect].

Gently move your attention to your ankles and your feet. Let your ankles, upper feet, heels [a beat], arches of your feet, the ball of each foot and your five toes on each foot relax [a beat].

Attend to your breath [a beat]. Watch the rise and the fall without trying to change or control your breath [pause]. Let your breath fall into a natural peaceful cycle gently allowing your mind to be aware of your breath as you breathe in… and out…[a beat]

Follow this gentle cycle of your awareness meeting your breath without trying to control it for a few minutes… [3 beats and a pause]

Next, take three long slow deep breaths and let three waves of relaxation spread out over and through your body. [a longer pause]

Let your breathing go back into its own cycle once again as you reflect on this relaxation practice with the gentle power of your mind.

Sensation — The Filling Practice

(to be read aloud to oneself or to one or more others) [bracketed material is not be read aloud — only to be acted upon]

As a lead-in to sensation and filling sit and place your left hand on your belly. Gently place your right hand over left hand and notice the sensations of touch and warmth. This is one kind of sensation.

To begin:

Breathe [pause to notice the in-breath and the out-breath].

Take a moment to be present to the relaxation process you just completed [a beat]. Notice if there are any areas that have tensed back up and release them again with your out-breath [a beat]. Know that you won’t be perfect at it and that if you can’t relax completely that’s okay [a beat].

Next, direct your attention to the soles of your feet [a beat]. Utilize recognizing the sensation you felt in your hands during the lead-in and allow the sensation to flood the soles of your feet, do you see how easy that is? [a beat] If it doesn’t flow easily you may be trying too hard. Try being a bit softer with your-self. Un-focus your-self just a bit, if you can [pause].

Next direct your attention to your five toes on each foot and allow them to fill with sensation [a beat]. Remember to breath [a beat]. This is not a pass-fail test. Just do the best you can.

Fill your heels and ankles with sensation; and allow sensation to come through your feet into the tops of your feet and join the sensation what you have been sensing in your ankles [pause].

Breathe [pause to notice the in-breath and the out-breath].

Direct you attention to your calves and shins on both legs. Allow / feel sensation filling your lower legs.

Next direct your attention to your knees — the front of your knees — your knee caps and the sides, the interior and the backs of your knees and feel the sensation [a beat].

Let the sensation come up your thighs, inner and outer thighs to your hips and groin. Let the sensation fill your hips and the organs contained within your hips.

Begin to allow sensation to rise up your spine [a beat].

Begin to bring or allow sensation into your waist and belly [a beat]. Divide your attention to your fingertips and fingers allowing sensation to flow through your fingertips and fingers [a beat]. Shift your attention back to you belly and abdomen allowing sensation to rise up your abdomen [a beat] as you allow the sensation to flow through your palms and the backs of your hands into your wrists [a beat]. Bring the sensation into your upper trunk area, rib-cage, lungs, heart and all the organs contain within your upper trunk area [a beat]. Follow the flow of sensation from your wrists to your forearms, elbows and biceps/ upper arms [a beat].

Allow your attention to follow the sensation to your shoulders where the sensation from your arms connect with your shoulder’s rotator cuffs and allow that sensation to come up your neck [pause].

Notice how the slightest attention draws the sensation up the back of your neck into your head and scalp [a beat]. Feel how the sensation fills your jaw, lips, tongue, cheeks, nose, ears, muscles around your eyes and forehead [a beat].

Notice how the sensation from your backside joins with the front [a beat].

Take a moment and feel the sensation in your entire body. Do the best you can. If you’re not feeling sensation allow your attention to sweep your body and fill your whole body with sensation [a beat]. Let go of any worry you may feel that you have missed a spot. You may not be entirely successful at maintaining sensation throughout your entire body when you engage in this practice.

After all it’s called a “practice” for a reason.

Grounding — Running Energy Practice

(to be read aloud to oneself or to one or more others) [bracketed material is not be read aloud — and to be acted upon] This exercise may be done with your eyes open or closed — if being read to you or you’ve recorded it for future playbacks.

Direct your attention to you’re the soles of your feet and feel the sensation there [pause].

Visualize roots growing down into Earth from the soles of your left and right feet. When roots encounter an object like a rock they either break through it or go around it, “see” both these processes happening [a beat]. Let the roots grow into Earth about 15 feet below the surface [a beat]. Let two tap roots (single roots) form from the roots you have grown in your visualization [a beat].

Leave this for the moment and direct your attention to your root chakra in front of your coccyx bone at the end of your spine [a beat]. Follow your grounding energies either through a beam of light or a cord down through all the layers of Earth, allowing the tap roots that you left 15 feet below the surface of Earth to connect to your grounding beam or cord [pause]. If your visualizing a cord see the cord tied to an anchor and cutting through Earth like a knife going through soft butter. If your visualizing a beam of light see the beam instantaneously permeating the layers of Earth with super speeds.

Let your beam or cord pass through all the layers of Earth through magnetic core, into molten core and connect with your spot in crystalline core of Earth. There is an iron ore spherical crystal that spins 3 degrees faster that the surface of Earth in the molten core. Utilize your intention to affirm that your grounding beam or cord is connecting to your spot in crystalline core [a beat].

Allow yourself to feel your that connection to Earth [a longer pause — notice two or three cycles of your breath].

Affirm and/or intend that your contacting a high vibration energy or a color which you can allow to change later if need be; to come up your cord or beam from your spot in crystalline core. [pause and engage your visualization process in this].

The site of the vortex and its smaller vortices in the back along the spine relates more with ego functions and the front of our body and the vortex with its smaller vortices are related to the higher or divine aspects of your self.

Allow (see) the energy or the colored energy make contact with your root chakra and let the energy cycle through your root chakra in a clockwise or counter clockwise direction whichever is more comfortable or feels right to you. Let that happen for a cycle of three in and out breaths.

[The Root Chakra is your body’s connection to Earth]

Next let the energy come up into your second chakra — your Chi; three-fingers or slightly below your navel and the corresponding place in the small of your back or spine. Let the energy cycle through the vortices of your second chakra. This is where your color can change if it needs to and may include all the colors of the rainbow or remain the color you’ve chosen at crystalline core of Earth. Or it can be “the energy”.

[The second chakra is located at the Chi which is the locus of the physical body’s brain.]

After a cycle of three to four breaths continue visualizing or seeing…

Direct your grounding energies to your Birth Chakra — one of the two new major chakras three fingers or an inch or so above your navel and the corresponding place along your spine. This chakra is about manifesting.

Allow this energy to cycle through the Birth Chakra in a circular fashion for a cycle of three breaths or so.

Next, direct you attention to and allow / “see” the energy come up into your Solar Plexus Chakra located at the center of your body in the middle towards the bottom of your rib cage and the corresponding place along your spine. Allow the energies to spin in the vortices of your solar plexus chakra. Allow this energy to cycle through the Solar Plexus Chakra in a circular fashion for a cycle of three or four breaths.

The Solar Plexus Chakra is the seat of the ego and is partially conscious and partially unconscious — having to do with the autonomic nervous system.

Direct you attention to your Heart Chakra at your sternum/ breast plate between your two breasts or two pectoral muscles and the corresponding place along your spine. Let and / or visualize the energy or energies cycle through the vortices of your Heart Chakra in the front of your body and along your spine. Allow this energy to cycle through the Heart Chakra in a circular fashion for a cycle of three breaths or so.

The Heart Chakra is the center or brain of the emotional body.

Next direct your attention to the Thymic Chakra (the second of the new major chakras) located an inch or so below the base of your throat and the corresponding place along your spine and visualize / “see” the energies cycle through the Thymic Chakra in the front of your body and along your spine.

The Thymic Chakra is about Higher Will and self-will.

Direct you attention to your Throat Chakra at the base of your throat and the corresponding place along the back of your neck / spine. Allow and /or “see” the energies cycle through the vortices of your Throat Chakra in the front and back of your body. Allow this energy to cycle through the Throat Chakra in a circular fashion for a cycle of three or four breaths.

The Throat Chakra is about assimilation along with giving and receiving

Bring your attention to your 3rd Eye slightly above your eyebrows in the center of your forehead and along the corresponding place in the back of your head — where your spine meets your skull. Let the energy or energies cycle through the vortices of your 3rd Eye in the front of your body and along the back. Allow this energy to cycle through the 3rd Eye Chakra in a circular fashion for a cycle of three breaths.

The 3rd Eye Chakra is about the patterning of your thoughts, the amount of light that comes in or out — the 3rd Eye is associated with the Pineal Gland which is connected to the Optic Nerve and it is about higher thought. It is about the skill of “seeing” into invisible worlds and it is about enlightenment within us.

Allow the energy or energies to come up through the Crown Chakra at the top of the head and through the chakra above your head making contact with your Higher Self and all that is. (The Higher Self is not necessarily directionally higher than the body but is with the body and the chakra fields at a higher vibration — but for the purposes of this exercise its okay to think of the Higher Self as above your head.)

The Crown Chakra is our connection to the Divine / Spirit or Higher Vibrational Energies in our EM (electromagnetic) fields.

Allow the energies that have passed through your body be transformed into a higher light or blend with unconditional love.

Allow / visualize the blended higher vibrational energies bathing your physical, mental, emotional bodies with all your subtle spiritual bodies for a cycle of nine breaths or whatever feels right for you and complete.