Tag Archives: fall meditation

Preparing the Nest

fall leaf on ground“The secret of change is to focus all of your energy, not on fighting the old, but on building the new.” – Socrates

I love the ritual of acknowledging an ending and embracing a new beginning and I find myself to be particularly reflective this time of year. Fall is a time for letting go of things that are no longer of value to us, so we can descend toward the earth for our winter slumber with a clear mind and heart, ready to receive nourishment, fresh vision, and new wisdom.

Just as the trees are shedding their leaves and animals are going underground and preparing their nests, fall represents for us a chance to return to the source and do an inward inventory of what we need to release in order to move forward. While outwardly things appear to be in a state of decline, it is just an old skin being shed, relieving us of the past so we can clean house internally and move in a direction that supports the needs of our spirit.

This year, the autumn equinox fell on the same day as Yom Kippur, a day to atone for the past and start anew. As I sat in reflection, I realized the major incidents that repeatedly came to my mind, were things from way back in my past. Had I truly not forgiven myself?

In TCM theory, every channel has a corresponding emotion. The emotion associated with fall and the lung channel is grief, a state that requires acceptance of what is and the fluidity to move through it. Held for too long, it can leave us cold and detached, interrupting the flow of our qi and blocking its ability to facilitate transformation.

With the change in season comes a new opportunity for clarity, prompting us to shed the past and simplify as we move toward the future. Just like metal, the element that so aptly represents the season, we can find power in reduction. The focus of my meditation this fall will be forgiveness. What will you let go of to make your nest clutter-free?

A Breath-Based Fall Meditation Practice

“The lung is the source of inspiration – it creates the open space, the emptiness within which new ideas and emotions take shape.” – Harriet Beinfield & Efram Korngold, Between Heaven and Earth

fall forestIn Traditional Chinese Medicine, the Lung organ system governs the reception, movement, and expiration of qi, the circulating force behind the entire function of our bodies. Through the inhale we bring in the pure qi and release the impure through the exhale. This involuntary, repetitive action acts both as a cleansing process and a means of establishing the rhythm by which the body flows. The Lung’s yang partner, the Large Intestine, aids the process by evaluating what nutrients are of value to the body, and what can be eliminated.

This process of discernment, purification, and release has both physical and emotional implications. When the Lung qi is weak, we are most susceptible to sadness or grief, however, grief consumes the lung qi, creating a cyclical pattern of emotional injury. When the lung qi is strong, every new inhale contains boundless possibility and every exhale is an opportunity to release and move on from the past. Every cycle of inspiration, dissemination, and expiration allows us the opportunity to escape from the limitations of our thoughts and to truly exist in the moment.

To honor the spirit of the season, I offer you this simple, breath-based meditation.

The Set-Up

To begin your practice, lie down on your back with a rolled up blanket or bolster underneath your knees. Let the legs roll to a position where they feel comfortable. If the neck is uncomfortable or the chin is jutting toward the ceiling, place an additional folded blanked underneath your head.

Rotate the arms so that the palms and inner arms are facing the ceiling and the chest feels broad and open. If the shoulders are hunched away from the floor, draw each shoulder blade slightly inward and downward until you feel the chest broaden.

The Practice

Once the body is comfortable, take one hand to the chest, one hand to the belly. Close the eyes softly. Relax the facial muscles completely. Let the bones feel heavy against the floor. Let the muscles soften around the bones. Feel the rise and fall of the chest and abdomen as you breath in and out.

Observe the rhythm of the breath and where it is moving. Notice when you inhale if you tend to fill the chest, or the belly, or both. Notice when you exhale where you deflate. Notice the thoughts as they wander in. With the breath as your template – momentary and impermanent – see if you can invite the thoughts to pass through just as fluidly as they enter.

Start to deliberately slow the breath down, making each inhale and each exhale as soft and long and smooth as you can. Try to match the length of the inhale and exhale, never gasping for breath, but letting the flow be even and steady.

Start to move the breath with more intention. Filling up completely, breath in through the nose, down into the chest, then the upper belly, the mid-belly, the low belly, all the way down to pelvic floor. Exhale just as deliberately, emptying first the low belly, then the mid-belly, the upper belly, the chest, and all the way out the mouth. Every inhale a rebound of the exhale. Every exhale a rebound of the inhale.

Imagine something you would like to create more space for in your life. Simple, genuine, true. When you inhale, imagine how it will feel when this desire begins to manifest. Invite that sensation in, in through the nose, the chest, the upper belly, mid-belly, low belly, all the way down to the pelvic floor.

Choose something you’ve been holding on to that is no longer relevant to your present. When you exhale, release it out through the low belly, mid-belly, upper belly, chest, and throat.

Create a word, or mantra, for the thing you wish to bring in and the thing you wish to release. Repeat these words in your mind with each inhale and each exhale, opening up to the future by releasing the past.

Stay with the technique for as long as you are comfortable. When you feel ready, let the breath fall back into it’s natural rhythm. Feel the body completely relaxed, light with possibility, unencumbered by the mundane. Be with this feeling.

The Exit

Start to deepen the breath, reconnecting with your physical body. Notice the weight of your bones. Notice your fingers and your toes. Notice sensation on the skin.

Stretch the arms up and overhead and take a full body stretch like you are just waking up to a brand new day. Bend the knees and roll gently over on to your right hand side. Pause. Then press yourself up to sit.

Join the palms together at the center of the chest. Touch your thumbs to your sternum, tapping into that inner oasis of quiet, simplicity, and clarity. Then bow your chin to your chest, bowing toward the wisdom of your intuition, your heart’s voice, your wise advisor with all the right answers to all of your most important questions. The farthest we ever need to look is within.

Namaste.