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Class Notes

These are some notes related to techniques from my classes. These are intended as a reminded of the details of a particular technique from classes for my students. If you have not been to my class and you find these notes helpful then please feel free to get in touch or join us. I am more than happy to run classes or individual instruction at venues within reasonable travelling distance.

Meditation Notes

List of practices

• Silent Observation meditation
• Counting meditation
• 5 Elements Meditation
• Kaya Kriya
• Toad

Meditation as a Daily Practice

A regular practice can be enormously helpful in dealing with the stresses of modern life and it can be done anywhere and is an ideal travel companion. Below i have described simple meditations that we have practiced in class to use for a daily practice.

Meditation is in essence very simple but it can be very hard to put it into practice. The mind will play all kind of tricks to distract you but the key is to persist and be patient with yourself. It is very helpful to set an alarm so that your mind can let go and not worry about how long you have been.

It is better to aim for an achievable goal and be consistent, hence I would suggest 15 minutes a per day. When you first wake up is an excellent time as the mind is very quiet. Meditating when you get home from work or before going to bed can be helpful to let go of the day and put yourself into a calm mind space to relax and sleep well.

Meditations

Silent observation Meditation

• Set an alarm for the desired amount of time
• Get yourself into a comfortable position, keeping the back as straight as possible but rested. If necessary put a rolled towel or blanked under your buttocks which helps to tip the pelvis forward.
• Be comfortable
• Allow the body to settle onto the floor and feel really grounded.
• Bring your attention to your breath. Do not try and control you breath but just observe it, is it deep, shallow, into you belly or your chest.
• Follow you breath with you mind, follow the inhalation, then the exhalation, the inhalation etc but do not try to control the breath
• If the mind should wander just bring it gentle to the breath and keep following it in and out.
• Once the alarm rings don't rush up, take a moment to come back to the world. Allow yourself time to return slowly and keep a connection with the quiet and calm you found in your meditation
• Most of all be patient with yourself

Counting Meditation

• Set an alarm for the desired amount of time
• Get yourself into a comfortable position, keeping the back as straight as possible but rested. If necessary put a rolled towel or blanked under your buttocks which helps to tip the pelvis forward.
• Be comfortable
• Allow the body to settle onto the floor and feel really grounded.
• Bring your attention to your breath. Do not try and control you breath but just observe it, is it deep, shallow, into you belly or your chest.
• Start counting, count 1 on the inhale, 2 on the exhale, 3 on the inhale and keep going until you reach 10. When you reach 10 just start again at 1.
• If the mind wanders before you reach 10 then start again at 1.
• Once the alarm rings don't rush up, take a moment to come back to the world. Allow yourself time to return slowly and keep a connection with the quiet and calm you found in your meditation
• Most of all be patient with yourself

Notes From Class

Five Element Yin Organ Meditation

This meditation cleanses and energises the yin organs as well their associated yang organs. Seat yourself in a comfortable position and allow you mind to settle by observing your breath. Bring your focus to your lower Dan Tien (in the belly just below your navel). Once you are settled start the visualisation; on the in breath image the organ filling with the appropriate colour which cleanses the yin and the yang organ. On the out breath visualise a stale version of the colour flowing out taking away any thing that is not needed or wanted. Hold the image until the organ feels clean or if you wish to time for about 5 minutes. Once you have worked with all 5 organs then bring your attention back to the lower Dan Tien and image all fine colours flowing through you from the top of your head and meeting the earth beneath you.

Kaya Kriya

This practice comes from yoga and is a movement sequence. It is an excellent technique for releasing tension and a great way to unwind prior to meditation or even sleep. There are four parts to the sequence and you should do each one at least 8 times, aim for 12 if you can. Only move as far as is comfortable for you body in that moment and really listern to yourself.

Steps:

• Lie on a comfortable surface flat on your back with you arms out to the side and your legs apart.
• part 1: the legs - focus the intention of your breath in your belly and breathe slowly following the natural rytham of your breath.
• part 1: the legs - breathe in; roll your feet and legs in as far as possible
• part 1: the legs - breathe out; roll your feet and legs out as far as possible
• part 2: the arms - focus the intention of your breath in middle of your chest and breathe slowly following the natural rytham of your breath.
• part 2: the arms - breathe in; roll your arms and hands out as far as possible
• part 2: the arms - breathe out; roll your arms and hands in as far as possible
• part 3: the head - focus the intention of your breath in your upper chest and breathe slowly following the natural rytham of your breath.
• part 3: the head - breathe in; roll your head to the right as far as possible
• part 3: the head - breathe out; roll your head to the left as far as possible
• part 4: the whole body - you do all three steps within one breath
• part 4: the whole body - breathe in; roll your legs in, your arms out and your head to the right as you breathe into all three areas, belly, middle of the chest and upper chest
• part 4: the whole body - breathe out; roll your legs out, your arms in and your head to the left as you breathe out from all three areas, belly, middle of the chest and upper chest
• Lie and relax, let your breath be normal and allow the body to settle. Observe how you feel and what arises; let it pass without attachment or involvement.

Toad

Toad is a practice we use in Chi Kung class to help open the body. It is especially good for the hips and upper back.

• lie on a comfortable surface, use a yoga mat if you like.
• curl up on your side in a fetal position and rest
• allow your body to settle onto the floor and feel really grounded.
• roll onto your back, bring the soles of your feet together close to your groin and let your knees flop down. rest your hands on your belly
• lie here and connect with the chi in your belly for a while
• raise the arms so the hands are pointing straight at the ceiling, palms facing, arms directly above the shoulders.
• reach up from the shoulder blades so you make space across the back, hold for a while
• drop the hands back behind the head so the arms lie flat on the ground. palms face up, fingers point towards the wall above your head.
• reach out from your should blades so you make space below the shoulder blades, hold for a while
• move the arms so they are out to your sides so the fingers point at the walls either side of you. palms face up, arms rested on the ground.
• reach out from your should blades so you make space between the shoulder blades, hold for a while
• Repeat all three hand positions 2 more times in sequence
• Return your hands to rest on your belly lie here and connect with the chi in your belly
• curl up on your side in a fetal position and rest for a while
• get up to a sitting position slowly.
• Most of all be patient with yourself