Hara-circling massage and Eight-direction cross-hara massage
a time and place where you are unlikely to be disturbed.
by 'hara-centering', and 'watching the breath': loosely focussing on the
natural rhythms of your breathing. There is no interference with the natural
process - no seeking to consciously breathe - merely to be aware that
you are breathing effortlessly.
invert the process, making the pubic bone the starting/finishing point.
Left hand on top of right, circle clockwise - up the right side and down
the left. Change hands and circle anti-clockwise. Repeat each direction
eight more times.
Next, right hand on top of left, trace a straight line horizontally across the umbellicus from the left side of the body to the right, change hands and work back across to the left side again. Repeat this process a further four times
Next, left hand on top of right, trace a straight line diagonally up across the umbellicus from the pelvic bone (lower right) to the base of the ribs (upper left), change hands and work back down across to the lower right side again. Repeat this process a further four times
Next, right hand on top of left, trace a straight line diagonally up across the umbellicus from the pelvic bone (lower left) to the base of the ribs (upper right), change hands and work back down across to the lower left side again. Repeat this process a further four times
Now place both hands on the lower abdomen - fingers touching at the top of the pubic bone, thumbs touching, so as to form an inverted triangle between the hands.
Let the hands rest here for a couple of moments while you simply allow yourself to be aware of the warmth/pulse in your hands and abdomen.
Now move your hands up and out to the sides, fingers pointing down, touching your hip bones, heels of the hands touching your ribs. Again, rest here for a few moments being aware of the warmth/pulse.
bring your hands up to rest along the line of the ribs, fingertips touching
at the sternum.
© 2002 James Deacon