SEIKA TANDEN KOKYU
(Also known as Hara Breathing)
Copyright
© 2003 James Deacon
[NOTE:
Over the years of working with various forms of energy therapeutics
- primarily Tenchi Seiki Te-Ate, Qi Gung Healing, SHEN, and Therapeutic
Touch - the most frequent causes of severe energetic imbalance
I have come across tend, in one form or another, to relate to
what is commonly referred to as the 'kundalini crisis' - i.e are
a result of improper use of yogic breathing practices.
Second
on the list - yes, you've probably guessed it - improper use of
chi/ki-breathing exercises ( maybe it should get its own name:
'qi-gung crisis'?) - in particular the basic process of 'lower
tan tien' breathing (Seika Tanden Kokyu in Japanese terminology)
...]
What follows is an example of the formal, standard beginner-level
'seika tanden kokyu' (tan tien breathing) instruction. There several
more complex levels which should only be practiced under direct
supervision of a qualified teacher.
*
* * * *
Seika
Tanden Kokyu should be practised in a pleasantly warm, quiet,
well-ventilated place, preferably where the practitioner will
not be disturbed or interrupted for the duration of practice.
(6 -12 minutes should be sufficient for initial practice - over
time this will increase intuitively.) Do not practice Seika Tanden
Kokyu in the cold or where there is a draught.
Ones
clothing should be loose-fitting - especially around the chest
and abdomen - and footwear should be removed.
Seika
Tanden Kokyu is to be carried out in a relaxed way - gently, lightly,
without straining - without force. At first attempt, practice
might feel a little awkward, especially to those with no experience
of breathwork or 'attention-exercises' - do not be concerned.
Approach your practice in an attitude of 'carefree play'. Treat
it as a game, if you will - be at ease - and take enjoyment from
the playing of this game for its own sake - without undue concern
for outcomes...
If
you are doing this standing up, begin by standing with your feet
about shoulder-with apart, arms by your sides.
If seated, sit up straight (comfortably so - no need for rigid
military-style posture - this will only impede the technique.)
Rest your hands, palms down, on your legs.
[ in Japanese forms of practice, you would normally sit in 'Seiza'
( - the term for the traditional Japanese kneeling/'sitting on
your heels' posture.) However, for those less-supple students
unaccustomed to 'sitting on heels' - who find the task of sitting
in seiza uncomfortable (& therefore a distraction) - practice
be undertaken in other, more comfortably familiar postures.
Chinese forms of the seated practice are generally carried out
in the 'half-lotus' cross-legged position or the 'Emperors position'
i.e. seated upright on a chair- feet flat on the floor]
Begin
by gently closing your eyes.
Settle yourself - get comfortable.
Now gently, and I emphasise g e n t l y, tense all your muscles
- just slowly and smoothly squeeze - clench your fists, your jaw,
your shoulders, back, chest, abdomen, hips, arms, legs, feet -
everything.
Hold for a few seconds, and just as smoothly and gently, release.
Repeat the process four more times. Tense-hold-release. Tense-hold-release.
Tense-hold-release. Tense-hold-release.
With
mouth loosely closed (- jaw relaxed, lips softly touching) place
the tip of your tongue lightly against your palate (: touch the
roof of your mouth, not the point just above your teeth). With
your tongue in this position you may find you produce more saliva
than usual. Simply swallow gently as you feel the need to.
Begin
by 'hara-centering' - gently directing your attention to the area
of the seika tanden.
Become loosely focussed on the natural rhythms of your breathing.
The term used is 'watching the breath' - this implies non-interference
with the natural process of respiration. Do not seek to consciously
breathe - merely be aware that you are breathing effortlessly.
After
a few moments, begin to consciously intervene in your respiratory
process.
Without straining, inhale a long, slow breath through your nose,
(gently extending your lower abdomen as you do so) until the lungs
are almost (yet not quite) full.
As you inhale, in your minds-eye perceive your breath as a stream
of light pouring into your seika tanden.
Pausing momentarily, be aware that the breath-light fills your
seika tanden; then - keeping the image of light at the seika tanden
- smoothly begin to exhale at the same slow rate, letting the
excess breath slip out through your mouth - continuing until the
lungs are almost (yet not quite) empty.
Immediately begin the process again:
Without straining, inhale a long, slow breath through your nose,
(gently extending your lower abdomen as you do so) until the lungs
are almost (yet not quite) full.
As you inhale, in your minds-eye perceive your breath as a stream
of light pouring into your seika tanden.
Pausing momentarily, be aware that the breath-light fills your
seika tanden; then - keeping the image of light at the seika tanden
- smoothly begin to exhale at the same slow rate, letting the
excess breath slip out through your mouth (keep your tongue in
contact with your palate)- continuing until the lungs are almost
(yet not quite) empty...
Continue
in this way - the light pouring into seika tanden, filling it,
being held there while the breath escapes, more light flowing
in on the next breath, and so on - so that you create a reservoir
of light in your seika tanden that grows stronger and brighter
with every in-breath.
REMEMBER
- you are building up LIGHT in your Seika Tanden, not PRESSURE
Maintaining
a steady rhythm - continue this cycle of breathing, focussing
on quality, pace, and smoothness of respiration, for as long as
you feel comfortable with the process.
While
this pattern involves controlled breathing, the aim is for this
process to become an almost subconscious, effortless one.
The
'secret' of Seika Tanden breathing is not to get 'hung up' on
the breath.
[At
no time should there be even the slightest degree of strain or
forcing involved in the practice of this breathing pattern, and
if at any time there is any sense of even the mildest discomfort,
you should simply relax into your natural breathing rhythms once
more.]
To conclude practice, let your body resume its natural breathing
rhythms.
Bow to the Light that is within you; then turn your attention
outward to the world around you once more.