In Japan, the point of balance and power in the body is the hara, which is approximately 3 finger-widths below the naval. Focusing your breath and awareness on this point in the body will connect you to your source as a physical-spiritual being. Martial artists and many other Japanese traditions focus on developing awareness of the hara. It’s the reason why a master of Aikido can simply flick away opponents – there is great power in having built up this personal centre of power.
This type of meditation is also used in traditional Japanese Reiki to build one’s personal connection to source energy. Of course the technique in and of itself will assist with any goal that meditation can achieve, such as balance, centring, removal of stress, relaxation, stillness of thoughts and so on.
Sit with your back straight and shoulders relaxed.
Hands can rest loosely in your lap, palms up is best.
Close your eyes and visualise energy entering your body as you breathe in. It’s okay to see it entering via your breath or via the crown of your head.
Follow the breath/energy as is travels down through your heart and mid-section, into your hara.
As you exhale, see this energy expand as if you are inflating a balloon or as a cloud growing in size.
Continue breathing down into your hara and flowing the energy out through your skin and into your energy field, as far as you feel it wants to go . . . there are no limits.
If your mind wanders, simply return your focus to breathing into your hara and expanding that energy on the out breath. Depending on how you prefer to sense energy, you might visualise this energy as white or other coloured light streaming into your body.
Continue this process for 10-15 minutes or longer.
Next: Grounding Meditation
