Breath is the doorway between the conscious and the unconscious. The second beatitude of Jesus could be translated as “Blessed are those who are refined in breath” instead of “Blessed are those who are poor in spirit”. This leads us to the understanding that the refinement of the breath leads to the evolution and refinement of the personality! The following meditations focus on the breath as the vehicle for healing and transformation.
Elemental Breaths
Earth Breath- this is for groundedness and stability. The breath is in and out through the nose and we will do it to a count of 4:4 (4 on inhalation and 4 on exhalation). Imagine breathing in and out the stability and groundedness of the earth. Imagine the magnetic field of the earth on the inhale draw it into you, on the exhale imagine your magnetic field being drawn into the earths. We will do this 5x. Focus on the tip of your nose and imagine your breath entering and leaving your body from this place and being yellow in color as it sweeps in and out of your body.
You can contemplate your relationship to the earth element in your body, your flesh and bones. Allow yourself to realize how this element is present all around in the natural world, the soil and all that grows from it. Then realize how you are interconnected through the food you eat bringing in new aspects of the earth element to your physical form, and through your waste products giving back. There is a flow of this element into you and out of you. This is part of the cycle of life of the earth element. This breath helps to bring balance and healing to this element inside and out.
Water- In through the nose out through the mouth to a count of 4:4. So the feeling of descent being washed by the purifying quality of water. The sense of flexibility and fluidity, 5x. The bridge of your nose, the color green.
Contemplate the water element, all the moisture and fluid in your body- your water, lymph, spinal, synovial, and blood fluids. This element enters your body through drinking and the moisture in the air, and leaves through your breath, sweat, tears, and excretion. Again contemplate the flow of this element through your being and your relationship to the water element inside and out. How your health depends on balance and purity of this water element inside and in our world. Again through this breath practice bringing purification to this element inside you and in the world.
Fire- to build energy. In through the mouth and out through the nose, 4:4. Feel the rising quality as you do this. Imagine breathing in through the solar plexus and out through the heart as you go mouth nose. I use this to help work with transforming anger, 5x. The third eye, the color red.
The fire element is the heat and energetic processes in your body. Be aware of how the food you eat is fuel and the slow combustion of this fuel gives you the energy to be alive. You radiated the fire element back through your actions and the heat in your body. Be aware how this element is present in your environment and in the sun, how it also moves through you, how you are a dancing flame! Bring balance to this element through this breath.
Air- the quality of expansion, letting go of conditioning, of being inspired, creative. In and out through the mouth, 4:4. Imagine on the exhale letting yourself go out, beyond your thoughts, emotions, body out dispersing to the universe, on the inhale coming back again, 5x. At your crown, the color blue.
The air element, all the oxygen you bring into your body through the process of breathing, and carbon dioxide you give off. Your skin is considered another lung and also breathes. Be aware of this element inside and outside of your body. How clean is the air inside and in the environment. How does this affect your health. Clean this element through this breathing practice.
Ether- inhale and exhale nostrils, no counting, very refined, 5X. Above your crown, white, smoke, clear, or rainbow.
Be aware of the all pervading life in space. The aliveness that permeates every atom of existence. Be aware of how important it is to how space room for the different aspects of your body, and feelings. Is your body cramped and stress, your life. Bring balance into the element of space through the practice of this breath.
Stretch Breath
For this breath, inhale through your nose and exhale thru your mouth thru pursed lips. This strengthens breath capacity and clears the lungs and body of stagnancy. The breath is stretched to its greatest capacity and then released back down to the beginning pattern. No retention, and all counting is done with a metronome or clock with one beat per second. Eyes are open fixing the gaze on a spot or small circular sphere or object, concentrating on one of the elemental colors, or with your eyes closed focusing on your hara (the place two fingers widths below and in from your belly button).
- Inhale 4, exhale 6. Keep the inhalation at 4 and increased the exhalation by 2 counts up to 20: in 4 out 6, in 4 out 8, in 4 out 10 etc.
- As your lungs strengthen continue to expand the exhalation by 5 counts up to 50: in 4 out 20, in 4 out 25, in 4 out 30, etc.
- From the longest exhalation, begin to decrease the length of breath in the same pattern
- End with 5 repetitions of 4:6.
Retention Breath
The retention breath strengthens our energy, and balances left and right aspects of our brains. A retention breath practice builds energy and is wonderful for tonifying and building health, and healing.
Inhale thru left nostril for a count of 8, hold for 8; exhale thru the left for 8, 5X; then inhale right for 8, hold for 8; then exhale thru the right for 8, 5X; inhale thru both for 8, hold 8; exhale thru both for 8, 5X. ( If holding for 8 causes strain, try holding for 4 and slowly building up.
Dragon Breath
Dragon breath practice: breath in through your mouth into your belly center and imagine your breath flowing into and activating a red and orange dragon in your belly. As you exhale through your nose allow this energy to rise flowing and activating all of your cells. Imagine a red and orange light and flames flowing our of your eyes and nose while making a dragon sound and eye contact with your partner. Then move to next partner.
The Legend of St. George and the Dragon
Squire George being young, headstrong, and full of himself decided to set off into the world to do a great deed and gain fame and fortune. He journeyed for many months by land and sea until he came to Libya. Here he met a poor hermit who told him that everyone in that land was in great distress, for a dragon had long ravaged the country.
The hermit said the dragon hoards and sits on all the treasure of the land. All that is valuable and could help make our lives easier such as magic plows. Every week,' said the old man, 'the dragon demands the sacrifice of a beautiful maiden and now all the young girls have been killed. The King's daughter alone remains, and unless we can find a knight who can slay the dragon she will be sacrificed in seven days. The dragons raids disrupt the life of the towns and farms. Our ability to gather and work together. The king of Egypt will give his daughter in marriage to the champion who overcomes this terrible monster.'
When Squire George heard this story, he was determined to try and save the princess and gain his fame, fortune and bride. He rested that night in the hermit's hut, and at daybreak set out toward the valley where the dragon lived. As he approached the valley sickly sweet fumes from the stench and breath of the dragon filled the air. Squire George began to feel lightheaded, dull and arrogant. So pleased was he with himself and the good he was going to do he decided to go into town and tell the townsfolk of their new rescuer. He spent the day in the tavern drinking and boasting.
This went on for six days approaching the valley, being overwhelmed by the vapors of the dragon and going to town full of himself to drink and boast. As he approached the valley on the seventh day, breathed the vapors and began to go into his sickened swoon he saw a single orange blossom on the ground. He bent over and inhaled. The refreshing scent cleared his mind and vision. He saw before him the valley of the dragon with a cave and large orange tree covered with blossoms. His mind cleared and he entered the valley.
As soon as the dragon saw him it rushed from its cave, roaring with a sound louder than thunder. Its head was immense and its tail fifty feet long. Squire George mastered his fear and went to do battle to slay the dragon and gain his fame and fortune. He struck the monster with his spear, hoping he would wound it. The dragon's scales were so hard that the spear broke into a thousand pieces and Squire George fell from his horse. Fortunately he rolled under the enchanted orange tree against which not poison could prevail, so that the venomous dragon was unable to hurt him. Within a few minutes he had recovered his strength and was able to fight again.
He smote the beast with his sword but the dragon poured poison on him and his armor split in two and he tumbled beneath the orange tree once more. As he inhaled the revitalizing essence of orange he felt his glowing heart that had been hidden beneath his armor, arrogance and desire for fame and fortune. His heart told him to take on the dragon to help the princess and town for these pure reasons alone.
As he accepted this in his heart he saw underneath the dragons wing a place with no scales or armor. With his sword in his hand, he rushed at the dragon and pierced it under the wing. The dragon shuddered and began to glow and dissolve into a red and orange light that rushed up his blade and entered his belly. He now felt a glowing red and orange dragon inside in service of his heart and mind. At this moment he became St. George.
Your instincts are inborn or hardwired motivations, drives, energies or behaviors that are the focus of your animal nature toward survival. Without them you would die. The animal nature in myths is often represented by a dragon. In classical psychoanalytic theory it was referred to as the “it” mistranslated as the “id”.
For many of us our instinctual natures are in a far away land. When they are repressed or projected out onto others or the world, we are cut off from our vitality, human aliveness, and essence. We do not have a sense of stability and ground and cannot function effectively in the world. Enough of our instinctual life force energies leak through for us to survive the struggle of life, but little more. We find ourselves in the position of Squire George adrift and in search of a meaningful life.
