The following meditation works to open the channels of the human energy system. It burns away obstructions in energy flow, providing the mind with the monumental energy needed to be fully attentive to the present moment.
This method takes about half an hour to practice correctly, though you should feel free to meditate for longer if you are comfortable doing so.
Seat yourself comfortably in a cross-legged position. Full lotus is ideal, but any cross-legged position is fine, provided you keep your spine as erect as possible. You may wish to use a small pillow to raise yourself and make it easier to sit erect. Place hands on your knees. Eyes are closed, mouth is closed. The tip of your tongue should touch your upper palate.
In this position, breathe steadily and easily through the nose for several minutes. Release any tension in your muscles except for what you need to sit upright with a straight spine. Let your shoulders, abdomen, and facial muscles be very relaxed. Let your mind settle down as much as possible as you breathe. Throughout this meditation, breathing is a key element. It is not necessary to breathe long and deep, but the breath is steady and even, slightly deeper than a normal, relaxed breath. Maintain this breathing throughout the entire meditation.
Then direct your attention to the first chakra, muladhara, at the perineum, the spot at the very base of the spine between the anus and the genitals. Focus your attention there for about three minutes or so while breathing slowly and steadily. With every breath, feel as though you are breathing right through that center of energy. As much as possible, feel that place in your body. Let it be fully relaxed so you are not creating unnecessary tension.
From there, move your attention to the second chakra, svadhisthana, located at the lower spine at the level of the sex organs. Focus your attention at that spot for three minutes or so while breathing slowly and steadily. Again, with every breath, feel as though you are breathing right through that center of energy. As much as possible, feel that place in your body.
(Editor's Note: The above instruction, which we have highlighted in bold, also applies to the three following chakras.)
The next point of attention is the third chakra, manipura, located along the spine at the area of the solar plexus. Focus your attention... (see instructions above)
Focus next on the fourth chakra, anahata, located at the spine directly opposite the center of the chest. Focus your attention... (see instructions above)
Now bring your attention to the fifth chakra, visuddha, located at the spine across from the center of the throat. Focus your attention... (see instructions above)
Now bring your attention to the third eye, the sixth chakra — ajna — the spot at the root of the nose, between the eyebrows. Focus your attention there for three minutes or so while breathing slowly and steadily. With every breath, feel as though you are breathing right through the third eye, sending a beam of energy out in front of you. As much as possible, feel that place in your body.
From the third eye bring your attention to the crown chakra, sahasrara, at the top of the head. Focus your attention there for three minutes or so while breathing slowly and steadily. With every breath, feel as though you are breathing right through that center of energy. As much as possible, feel that place in your body, as though the entire top of your head is ablaze with energy.
From the crown chakra, bring your attention to the space all around your body, the aura. The aura is an energetic sheath that extends from the body in all directions. Focus your attention on that energetic sheath, extending outward from the body for at least a foot or more. With every breath, feel as though the aura is becoming increasingly concentrated with energy. As much as possible, feel that space all around you.
After you have brought your attention up through the chakras and to the aura, sit quietly, breathing slowly and steadily, allowing your entire system to assimilate the energy flow that results from this practice. Let your mind be as quiet and still as possible. Expect nothing, and do not try to provoke any particular experience. Instead, be as aware as you can of the moment, of your body posture, of the breath flowing in and out, of the feeling of the air around you, of the sights and smells of your surroundings. As vividly as you can, be aware of all that occurs without mentally latching on to any of it. It’s all just phenomena; let it come and go with no effort of your own. Conclude your practice in this state of attention.
When you are done, take one or two long, deep breaths. Rub your hands together vigorously, then slowly rub them over your face as though you were washing yourself. Slowly open your eyes and relax for a minute or two before becoming more active.
This meditation opens up the chakra system, infusing it with energy. Steady breath and well-focused attention are critical to success. At each chakra, keep your attention as focused as possible. Avoid straying from the chakras. If you find your mind drifting away, bring your attention back to the center you are working on. Do not hurry. Take time to feel each center vividly. Over time you will find it increasingly easy to feel those spots in the body, and to feel energy flowing through you.
©1994, 2011 by Christopher S. Kilham. All Rights Reserved.
Reprinted with permission of the publisher, Healing Arts Press,
an imprint of Inner Traditions Intl. www.InnerTraditions.com
This article has been adapted with permission from the book:
The Five Tibetans: Five Dynamic Exercises for Health, Energy, and Personal Power
by Christopher S. Kilham.
Originating in the Himalayas, the five yogic exercises known as the Five Tibetans take only a minimum of daily time and effort but dramatically increase physical strength, energy, and suppleness as well as mental acuity. Also called the Five Rites of Rejuvenation, regular practice of these postures relieves muscle tension and nervous stress, improves digestion, strengthens the cardiovascular system, tunes and energizes the chakras, and leads to deep relaxation and well-being.
Chris Kilham is a medicine hunter, author and educator. The founder of Medicine Hunter Inc., Chris has conducted medicinal research in over 30 countries. He is the author of fourteen books, writes articles on plant medicines for several publications, and is a contributing columnist for FOX News Health. Chris and his wife Zoe travel the globe on Medicine Hunter expeditions, and work together to promote plant medicines, environmental protection and cultural preservation. CNN calls Chris "The Indiana Jones of natural medicine."