For most of us, beginning a meditation practice reveals
how unfocused and unnecessary many of our thoughts can
be. We want to reap all those great benefits researchers
tell us are the likely result of a daily meditation practice —
a thickened right cerebral cortex, lowered blood pressure,
a decrease in cortisol, decreased feelings of anxiety
and depression—but we’re soon frustrated by our mind’s
unwillingness to go along with the program. For people
like Joy who are suffering from mood disorders, meditation
can be especially difficult, because depression is often
accompanied by a lot of negative self-talk. Joy gained
a sense of mastery over her over-wrought emotions with
the LFYCCM, which is one of a number of more active
meditation techniques that can help even the most
agitated and ruminative mind settle down. Think of it as
offering your rambunctious puppy a bone to gnaw on, so
that you can have a few minutes of peace.
[The LifeForce Yoga Chakra Clearing Meditation is among
many yoga practices for mood management that can be found at
www.yogafordepression.com.]
Amy Weintraub E-RYT, MFA directs the LifeForce Yoga Healing Institute, which trains yoga and
health professionals internationally, and the author of Yoga for Depression and Yoga Skills for
Therapists. The LifeForce Yoga protocol is used by health care providers worldwide. She is involved
in ongoing research on the effects of yoga on mood.
www.yogafordepression.com
LIFEFORCE YOGA® CHAKRA CLEARING MEDITATION
1.
Practice 3 rounds of a modified Bee Breath (Brahmari) on exhale only to calm the sympathetic nervous system
A:
B.
C.
Constrict the glottis at the back of your throat by drawing the base of the tongue back and slightly tilting
the chin. Your lips are closed throughout the practice.
Inhale through the nostrils. Exhale slowly through the nostrils, making a deep buzzing sound in your
throat like a bee.
With the lips closed, your bee will sound like an entire hive. You will feel the buzzing-like vibration in
your throat.
2.
Practice the Bija mantras above from the back of the throat, emphasizing the consonant. One long consonant on
one long breath, closing the consonant with “mmm.” EX: For the first chakra, pronounce “Lum” as Llllllllllllllllummm.
3.
Lift arms over head, creating an open channel. Practice 3x, using one long breath to chant through all the tones.
4.
Inhale arms over hear, interlacing fingers with index extended. Hold the breath. On exhale with “Ng” sound, float
your arms down, palms open on your knees.
5.
Upon completion, sit observing the effects. You may sit for as long as you wish in meditation, observing the
breath or using your own meditation technique.
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ELUCID MAGAZINE SUMMER 2013