Every time I practice I work with my mind. I try to remain focused on the sacred by feeling my breath, by turning my eyes up and in to the third eye, by repeating sat nam (truth is my identity). When distracting thoughts arise, I refocus, reorient to the sacred.
Yesterday, though, when I came to class, the usual tools didn't quite work. My mind was churning over how to fix some pressing problems and on some tasks that I could not put off anymore. Then there was some self-judgment mixed in. Why did I put them off in the first place? What's wrong with me?
It didn't matter that I know better than to be hard on myself. It didn't matter that I know that when I'm hard on myself I only compound the anxiety. It didn't matter because the truth is it's not about knowing better. It's about embodying better.
Yesterday, my mind needed some extra help to embody better. Fortunately, Kathy (Harjot) was teaching the Kriya for All Chakras, and the kriya provided an additional framework for my messy, suffering mind. (Without direction, I contend that most minds will go to messiness and suffering to different degrees.) The kriya provided the focal points of the chakras, energy centers, and I was able to experience my presence, and in presence I found relief.
As we moved through the chakras, with Kathy's inspiration, I used visualizations to make each energy center's quality feel more real, and I used affirmations to remind myself that I (like everyone) am blessed with these qualities.
I wanted to share with you the visualizations and affirmations I used yesterday because they may be helpful to you. I hope these tools serve you when you need them most. I hope they bring you back into present moment awareness, back into an embodied state, when the mind threatens to overtake you.
(If you're reading this and thinking, what the heck is a chakra? No worries. Please check out Kathy's Blog, Floating Along the Chakra Cruise for more background. )
First Chakra, Root Chakra, Sense of Safety
With any exercise that involves the base of the spine (such as pulling root lock, spinal flexes, crow pose, and body drops), visualize thick roots shooting down and out from your base (if you're standing, your feet; if you're seated, your sits bones) and into the rich soil. Repeat to yourself: I am rooted. I am held. I am safe.
Second Chakra, Sacral Chakra, Source of Creativity
With any exercise that involves the pelvis (such as sufi grind or frog pose), envision a beautiful body of water within. Then, see a single pebble drop in its center and see perfect, concentric circles emanate out and out and out. Affirm: I am in flow. I am inspired. I am creative.
Third Chakra, Navel Chakra, Source of Will Power
With any exercise that involves the navel center (such as stretch pose, spinal twists, or leg lifts), see a fire at the belly. See your effort as stoking the fire that fuels your dreams and goals. Say to yourself, I am strong and determined. I persevere. I keep up.
Fourth Chakra, Heart Chakra, Center of Compassion
With any exercise that involves opening the chest or directing energy to the heart (such as cobra, holding the hands in prayer, or ego eradicator), envision a bright sun swirling at the center of your chest. Visualize that sun as melting any and all ice around the heart, any ways in which you've gone numb or stopped feeling. Repeat to yourself: I am open to love. I am love.
Fifth Chakra, Throat Chakra, Speaking Truth
With any exercise that involves the neck or chanting (such as head rolls and head turns and singing mantras aloud), see a lotus flower. Visualize the lotus at the throat opening, opening, opening with infinite layers of petals. Affirm: I speak my truth with confidence.
Sixth Chakra, Third Eye Chakra, Intuition
With any exercise that involves bringing energy to the brow point (such as bowing the head to the mat or holding the hands in prayer with the thumbs gently pressing the center of the forehead), envision a third eye. Imagine that your physical eyes disappear and your only vantage point is the third eye. Trust that what appears in your mind's eye, whether it's colors or images, is coming from the intuitive space. Repeat to yourself.: I see the way. My soul knows the way.
Seventh Chakra, Crown Chakra, Connection to Spirit
With any exercise that involves the crown of the head or directing energy to the crown (such as the arm position in the photo above and many meditations), visualize a beam of light entering from the heavens and into the top of your head to illuminate the center of the brain. Say to yourself, I am connected to spirit.
Eighth Chakra, The Aura, Magnetic Field of Protection
With any exercise that involves sweeping the arms around the body or extending the legs beyond the base (such as breath of fire with lion's paws or wide leg, life nerve stretch), see your aura, extending nine feet in every direction -- a beautiful bubble, a force field of protection. Understand your movement as clearing the aura. Affirm: I am protected. I am radiant.
Please make these visions and words your own. Trust that you can guide yourself into presence even in the most anxious moments. Sat Nam.
Co-owner and Instructor of Montclair Kundalini Yoga, Cate Baily (Arvind Dev Kaur) is ever grateful to share these teachings. Full bio here.