Class Recording: July 8, 2021
https://www.youtube.com/watch?v=SUcxM9nwA3I
MANTRA MEDITATION PRACTICE
Continue to chant daily for a minimum of 5 minutes or 108 repetitions if you have mala beads.
Tune in for a little time after your chant to experience the benefits. It's also a good time to pray.
VOCALIZATION PRACTICE
Continue this practice from week 2 if you're not doing recapitulation. Or, if it feels fun and nourishing & you have the time & inclination. :)
RECAPITULATION PART TWO
Refer to your list of memories from Part 1, of any memory that has an emotional charge attached (can be positive or negative). Again, you may include:
- you felt dismissed, unheard or misunderstood
- you were told or made to be quiet
- you were afraid to speak or sing
- when you should have spoken up but didn't advocate for yourself or another
- when you misused your word, lied, gossiped, manipulated, spoke hurtfully or arrogantly
- when you misspoke, put your foot in your mouth, felt embarrassed about something you said or sang
1) When you're ready to practice, move into a reverential, sacred state. You may wish to light a candle or burn incense, or do this practice after your chanting practice.
2) It's recommended to do this when you can devote a minimum of 15 minutes to the practice. In other words, you can break up your list into chunks, you don't have to do it all at once but it's a good idea to do at least 15 minutes worth and get into a rhythmic flow.
3) The practice is composed of 2 parts - the calling back of oneself and the giving back any energy picked up from the exchange, this is done through the breath combined with memory.
The inhalation breath focuses on calling back ones energy. The exhalation focuses on returning energy picked up. However, each is practiced separately - not with the same breath. I'll explain this in more detail below.
4.) Posture: It's traditionally done, as I mentioned, in a box that's pretty tight around you, sitting in a traditional meditative posture, with an erect spine & crossed legs. You may wish to do this in the (dry) shower or a closet, but it's not necessary. A quiet, uninterrupted space/ time, indoors or out will do. You can also sit upright in a chair if crossing the legs for extended times is too challenging.
Visualization:
a) See the event as though you were watching a movie.
b) Start again but see the event from you first person perspective, from inside your body. Try feeling all that you felt, and remembering what was said as if you're saying it. (It's even suggested to speak it out loud, or move your body a bit to mimic the movements you were making at the time, to really get back there.
c) See the event again, from the perspective of a movie.
The Breath: Inhalation for Calling Back
- face center: exhale fully
- turn face toward right shoulder and begin slowly rotating your head over to your left as you inhale
- suspend the breath when you reach the left shoulder
- return facing forward and exhale
Repeat this breath as long as the process requires for that memory/ event, until you feel like you don’t have anything to give or take back anymore. Then you do the other breath until you feel done with that one.
The Breath: Exhalation for Giving Back / Returning
- face center: inhale fully
- turn face toward left shoulder and begin slowly rotating your head over to your right as you exhale
- suspend the breath when you reach the right shoulder
- return facing forward and exhale
It doesn't matter if you start with calling in or giving back, depending on the memory itself. If you're really triggered and upset with someone, or you feel preoccupied with someone, they're on your mind or in your mental space, you can start with returning their energy. Likewise, if you feel like you abandoned yourself, gave too much, or you were dominated or diminished, you may wish to begin with calling yourself back. Regardless of whichever aspect you start with, follow it with the opposite. The inhale may require more repetitions than the exhale or vice versa, that's ok.
If an issue is particularly emotionally charged it may take several sessions to clear it. You'll know when you've cleared an event or series of events when you feel more neutral, you may experience a sense of clarity. You may be able to see the memory from a broader perspective, be able to understand how your limited understanding at that age or subconscious beliefs or patterns contributed to the creation of the scenario. Your judgement or hurt may be replaced with peace, understanding, and neutrality, maybe even gratitude and/or forgiveness.
ADDITIONAL RESOURCES
Book (again): The Toltec Path to Recapitulation: Healing Your Past to Free Your Soul by Víctor Sánchez
Book: Wheels of Life: The Classic Guide to the Chakra System by Anodea Judith, Ph.D.
This is the book from which I read the meditation at the end of Week 3 video.
Book: Anatomy of the Spirit : The Seven Stages of Power and Healing by Caroline Myss
I didn't mention this book in class, but it's an interesting book written by a medical intuitive that draws parallels between the Hindu Chakra System, the Christian Sacraments and the Jewish/ Kabbalah Tree of Life all as they relate to one another and to healing the physical and spiritual.