When we are meditating, it is important to concentrate with energy. Meditation is not a passive activity, but in fact requires energy. Passive meditation will only take you into the subconscious. In order to access our creativity, problem solving and intuition we need to access the Superconscious mind, and that takes energy!
This technique is a pranayama exercise (prana means energy and yama means control) which invites energy into the body through the use of our breath, will power and muscular tension. Oxygen is one of the main sources of energy and nourishment for the body and brain. In fact, the brain consumes the majority of the oxygen that we inhale. This is one reason why deep breathing relaxes the mind and nervous system.
Our bodies are sustained primarily by the life force energy of the universe. We can invite energy directly into the body through the use of our will, by sending energy to the muscles through tension. Always remember the axiom:
“The Greater the Will, the Greater the Flow of Energy!”
Exercise 1- Double Breathing with Palms touching The body can be divided into 20 parts. Left and Right feet, calves, thighs, glutes, Lower abdomen (below the navel), upper abdomen (above the navel), Left and right forearm, upper arm, chest and the front, back, left and right sides of the neck. While tensing the body, start at the feet and move upwards until you reach the neck. Hold the tension for several seconds until the body begins to vibrate with tension. Exhale and relax the body parts in reverse order.
When tensing the muscles, concentrate at the point between the eyebrows and direct energy to the center of each body part. Tense in a smooth and rhythmic fashion, starting with low tension, then medium and then high until the body part vibrates. Relax from high to medium to low.
Technique
Stand tall with your feet shoulder width apart and your arms extended out to your sides. Empty the lungs with a short and then a long drawn out exhale. (It should make a huh, huhhhhh sound). As you exhale, bend the knees slightly and bring the arms in front of you until the palms touch, keeping the elbows straight. Next, Inhale with a short and then a long inhale until your lungs are full.
As you inhale, use your will to tense the entire body and move your arms out to the side where they started. Exhale and relax the body bringing your palms together in front of the body again and bending the knees slightly.
Practice this exercise 5-10 times in a row several times a day, especially before meditation.
Exercise 2: Double Breathing without tension
This exercise helps to internalize the mind and relax the body to prepare and should be done after exercise 1. Stand with the body relaxed and the knees slightly bent. The arms should be stretched out in front of the body and shoulder height. Exhale completely. Inhale with a double breath, a short inhalation immediately followed by a long full inhalation (see video). As you inhale, slowly straighten the knees and bring the arms towards the chest, pinching the shoulder blades together slightly. Hold the breath for several seconds. Exhale with a double breath (huh, huhhhh) and let the arms float out in front of you to their starting position and bend the knees slightly. Hold the breath out of the body for as long as is comfortable. Keep the eyes closed with your gaze gently lifted to the point between the eyebrows. Try to withdraw all of the energy in the body away from the muscles and deeper into your center in the spine.
Practice 3-5 rounds several times a day.