Open lotus / lotus heart meditation for 4. Chakra
To balance your navel chakra, we have chosen a very easy exercise, the Breath of Fire, which can easily be practiced by beginners. The resulting vibration from this breath massages and stimulates all organs in your abdomen. If you practice the Breath of Fire regularly, it can even aid digestion. Beware not to practice it immediately after a meal.
Many feelings will go through you as your heart center becomes stronger. It helps to heal your old wounds and hardened parts. Trust yourself. Immerse yourself in the presence of an open heart. We are most focused on our true selves when we have the strength to remain open and connected to all people, everyone around us, and everyone in the universe. In this connection, we recognize our uniqueness. Be real and present while chanting and feeling mindful.
This exercise can be done cross-legged. Raise your arms up to an angle of 60 degrees. Keep your elbows straight and your shoulders down. Roll your fingertips together on your palms. The thumbs are stretched back and point to each other. The eyes are closed and your mental focus is on your “third eye”.
In this position, start the so-breath of fire for 1-3 minutes.
breath of fire: After a deep breath through the nose, the air is exhalled firmly through the nose. Briefly pull in your stomach as you exhale. If you have never practiced breath of fire , start with 10 breaths. If you are already trained, try 20 or more breaths. You may get a little dizzy at first: please pause and breathe in your normal rhythm and then try the exercise again.
After 3 minutes: take a deep breath and bring your arms over your head untill your thumbs touch. Open your fingers, exhale and relax your arms. There are variations of this practice in many different kriyas.
Breath of fire is not suitable for high blood pressure, during pregnancy or abdominal pain. In these cases, please consult your doctor before doing this exercise.