Becoming Centered: Sway the Spine Meditation
Photo by Markus Winkler on Unsplash
To practice the meditation now, hit play! Or begin with a few minutes of centering movement.
Accessing our “central channel” is a fundamental concept in a yoga practice. In both meditation and a physical exercise, the health and integrity of the spine is of primary importance.
This part of our energetic (subtle) body is referred to as the Suṣumnā nāḍī, and it’s associated with the center of the spine. The chakras also live along this line, from the base the spine through the third eye.
Metaphysics aside, we sense the health of our spine all the time. When our neck or back is out of whack, even a little bit of discomfort or imbalance can affect our comfort and our mood… thus your thoughts and actions.
In an asana practice (poses), we remain mindful of our movements and our rest. We (1) allow the spine to lengthen and strengthen and perhaps more importantly, (2) do no harm.
Our ultimate goal is to balance and awaken our energy so that we can be more clear headed and connected. Then we may begin to see our lives with more clarity, more presence, more direction.
Sometimes accessing the Suṣumnā nāḍī begins with exercising our lefts and rights, our moon and sun. We move toward the equanimity of the ida (left) and pingala (right) nāḍīs. These two channels weave opposite paths through our bodies, starting at the base of our spine and up to their respective nostrils. When left and right are in harmony, it’s easier to enter our center, Suṣumnā.
From within the Suṣumnā, we find the path to the light and the power of the soul.
Related: Meditation: Where Do I Begin?
Meditation Notes
We take the Cin Mudra: join the tips of the thumb and first finger (which represent your higher and lower selves) and rest the other three below.
The Suṣumnā meditation is also called “Sway the Spine.” We call the image of a blade of grass and let the spine sway in tune with our thoughts… gently in the breeze.
We practice two prāṇāyāma (breathing) techniques to even out our right and left sides, then become more quiet and in tune with your “sacred stream”:
Ujjāyī breath, a slightly audible and warming breath that is created by a slight constriction of the throat.
And prāṇa śuddhi, mental alternate nostril breathing.
After the meditation, as you move back into your daily life, notice how you are able — or not able — to maintain or recall this sense of balance.
Prepare Your Body for Meditation
These two series of movements help to prepare the body for sitting in meditation.
Looking for guidance?
This article is an overview of a rich and venerated topic. It is written to provide introductory support for the beginner’s practices, with the wisdom passed down through living yoga traditions. I acknowledge and thank the teachings of Tanya Boigenzahn.
