Author: Mogrianne

MA KUSO (pr. “Mukso”)

Read the whole desciption of the excercise to set it in your mind. The exact compacted images do not matter, as long as they keep getting smaller down to the pinpoint of light.

Close your eyes, and slow your breathing. Deep diaphragmic breaths.

As you breathe, begin to pay attention to the point a little below and behind your navel. This is what is known in martial arts as the hara, and in yoga as the svadisthana, or sacral chakra. It is the physical center of balance for the body, as well as the psychic center of balance for the mind. When we are excited or upset, the energy of this center expands and diffuses, leaving us off balance.

Breathe to this spot, and as you breathe, imagine drawing in energy with the breath, and sending it to the hara point. With each in breath, let it swell slightly, and on the out breath, compact it down.

How much has your hara expanded today? Is it as big as a medicine ball, expanding beyond the confines of your body? On the out breath, compress it down to the size of a basketball. Breathe to it, and compact it down smaller, denser, to the size of a softball. Breathe to it, and compact it down further, smaller, denser and heavier, like ballast, anchoring you to the ground, and ensuring balance.

Breathe energy to it, and compact it down further, to the size of an orange. Breathe to it, and make it smaller and denser still, down to the size of a cherry. Breathe to it, and compact it down to the size of a pea. Breathe to it, and take it down to a point of light, like a black hole – dense, and heavy with compressed energy, anchoring you, providing stabilization and balance.

Gradually let your breathing return to normal, and when you’re ready, open your eyes.

This is a 5 breath system based on the Taoist healing breaths. These breaths engage the Yin organs and with the visualizations and regular practice can help you have a healthier life. The images and connections have been simplified here, if you want more information on the actual practice use your Google Foo.

These breaths are based on time of year and season. Because I am teaching this is in the Winter, I will start with the Winter Breath, but in use they should start with the breath most relevant to the season you are in and then continue on to complete the pattern.

Traditionally the pattern is done seated cross legged, the one breath that changes on is the winter breath where the legs unfold in front and the body come froward with the head arching up – think of a turtle coming up for air.

There are hand gestures to go with each breath.

I have done these seated, standing at a crossroad, and walking with and without gestures. You can practice the breaths however best you can do them. IOW it is better to just do them than try to find the perfect place or time.

I do the set three times and then use the hand gestures to bring the energy to a close and anchor it in my body.

The sound happens on the out breath while sending a “healing smile” to the organ mentioned. If you do not know where those organs are located in the body, I suggest you look that up.

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Pay attention to your breath, and be here right now in this place, which is the right place.

Winter: sound is WHOOO like wind in the trees (Black/Dark Blue, Kidneys, Gentleness, Turtle ) Hands tuck under the knees as the feet extend and the heard points to the sky. So if you are walking or standing arms at sides head looks upward.

Spring: sound is SHHHH (Green, Liver, Kindness, Green Dragon) Fingers fold together, arms extend, palms up and you tip gently to the left.

Summer: sound is HHAAAA (Red, Heart, Sincerity, Red Deer) Fingers fold together, arms extend, palms up and you tip gently to the right.

Indian Summer; sound is HHEUW (Golden, Spleen, Balance, Phoenix) Both palms are face up to the left hand side of the body just below the rib cage and you press in gently and curve. the body in a little.

Autumn: sound is SSSSSS (White, Lungs, Courage, White Dragon) Hands push up from the shoulders palms up until the arms are extended.

Do 3 full sets and keep sending that healing smile, gifting your body with healthy intentions.

Put your two arms out, elbows bent at waist palms up.

Not quite touching the body, bring you right hand over the left starting at the shoulder, down over and under the hand and across your mid section then return it to the starting position. Do the same with the left hand over the right.

Repeat this entire hand movement actions. Then bring both hands in toward the center of the body palms facing inward. Women close the right hand in first, men close the left hand in first, gender fluid do what feel best to you. With this action bring all of that healing energy in and anchor it into your body and breathe for a moment.

May health be with you.
So Be It

This is a breath for loosening your shape. As with any breath pattern taking control of your breath changes your energy. I have used this breath pattern when having trouble sleeping due to over tension.

This breath pattern lets you open to more because it softens our edges of our shape and allows the mask we hold to become less solid and also less important. This breath helps you to slow down and connect with Nature and other energies.

The images used here are round images because they relate to the shape of the world we live on and they do not have corners for things to get stuck in.

There are two versions here the longer version and the shorter abbreviated version.

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Softening Breath Full Exercise

Close your eyes and feel your breath in your body, in and out in and out.

Allow that breath to fill you and then let it release.

Fill you – – -and let it release.

On your next breath allow you breath to expand a little larger than your body, and on the out breath contract a little smaller than your body.

A little larger – – – A little smaller

A little larger – – – – A little smaller

A little larger – – – – – A little smaller

Now allow your breath to expand further to the size of the visible space or room you are in and contract it down to the size of a basketball

Out to the visible space or room- – – – – – down to a basket ball

Visible space or room – – – – – – down to a basket ball

Expand to the whole area or building you are in – – – – – – then down to the size of a softball

This area or building – – – – – – – down to a softball

This area or building – – – – – – – down to a softball

Expand to the size of the state you are currently in- – – – – – then down to the size of a baseball

The state you are currently in – – – – – – – – down to a baseball

Expand your breath energy out to the whole country – – – – and down to the size of a golf ball

Out to touch this whole country – – – – – – – – down to a golf ball

Expand even further out to the size of our world, the whole world – – – and down to a pea

Out to the whole world – – – – – – – and down to a pea

Reach out into the entire Universe as far as you can — then down to a pinpoint of light

To the Universe ———–and down to a pinpoint of light

Now let your breathing return to normal

Feel the softness of your shape and then gently open your eyes and see

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Abbreviated Softening Breath Exercise

Close your eyes and focus on your breath. Feel it in your body in and out, in and out.

Allow your breath to fill your body, and when you breath out gently allow ithe breath to empty from your body.

In and out

In and out

Now the next time you breath in let the breath expand larger than your body

And when you breeath out let it contract smaller than your body

A little larger – – – – a little smaller

A little larger – – – – – – a little smaller

A little larger – – – – – – – – a little smaller

Feel your edges soften with the breath

Stretch your breath out as large as you can and bring it in so very small

As large as you can – – – so very small

As large as you can – – – – – – so very small

Continue to keep loosening for a moment…….

Now let your breath return to normal

Feel the softness of your shape and then gently open your eyes and see

 

You can do this breath pattern seated or standing. I prefer standing because of the willful choice it implies, but in all cases you have a choice. I have used this for as mundane a task as job interviews, and of course to step into magical ritual roles.

Breath Up and Become

Close your eyes and feel the breath in your body.

Feel the energy that your breath gives to your body.

Feel that energy fill your body and the vitality it brings.

Allow your breath to be slow and even.

In and out, in and out.

In and out, in and out.

Now continue breathing and reach down to connect with the Earth

Feel the energy of the Earth, the energy that supports us every day of our lives.

Reach down into that energy and draw it up into your body on your in breath.

On your out breath, allow the energy, mingled with your energy, to fill the space just in front of you.

Keep bringing that energy up from the earth and sending it out in front of you.

Bring it up and send it out with the best of your intentions to create an energy ball in front of you .

Keep bringing that energy, up from the earth and send it out in front you.

Feel the positive Earth energy flowing through you toward that ball of energy you are building right in front of you.

Up from the earth and sending it out in front of you.

Up from the earth and sending it out in front of you.

Let that shape start to form filled with the best of yourself, and the good of the Earth.

Up from the earth and sending it out in front of you.

In your mind’s eye, see it become a shape that mirrors your shape right now.

Up from the earth and sending it out in front of you.

And when you feel it is ready – either step into it, or if seated allow it to settle over you.

Allow your breath to return to normal.

This shape is your best open connected self and with it you are ready for the next thing you need to do.

The Fountain Breath Excercise

This breath pattern was taught to me, many many years ago, as a shielding breath. I have used it several different ways, most lately to help myself sleep in the time of the apocalypse. 🙂

I will start with the basic and then share my slightly morphed tool.

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Stand on the ground, with your feet flat on the Earth, your weight centered and balanced. If you cannot get to the actual ground do not worry, very little in this world did not originally come from the Earth. Simply focus on feeling as centered and balanced as you can in this moment. (yes you can do this sitting but it is more treelike standing)

Feel the energy of the Earth beneath your feet. Relax into your weight, soften your knees.

Feel your breath in and out, in and out. Slow even breaths.

Now gently reach down into the Earth and draw some of that deep, old, powerful, and yet peaceful energy into your body.

Breathe and draw it up. Don’t force it.

Breathe and draw it up.

Allow the energy to fill your body as you breathe.

Draw that energy up from the Earth letting it fill you.
Keeping your breath slow and even. Don’t strain, just slow and gentle breaths.

When you are filled with that energy, all the way to the top of your head, on the out breath allow that energy to spill over, flowing from your body back down into the Earth.
Feel it spilling from the top of your head back down into the Earth.

Keep drawing it up on the in breath and let it spill in front of you on the out breath.

Draw it up on the in breath and let it spill on one side of you on the out breath.

Draw it up on the in breath and let it spill on the other side of you on the out breath.

Draw it upon the in breath and let it spill behind you on the out breath.

Keep breathing gently and letting the energy splill back out to the Earth.

Now you are in the center of this peaceful, gentle energy. It is all around you, over you and under you.

You are encased in a clear energetic sphere of Earth energy. Feel yourself safe and protected.

Allow your breathing to be normal, stop drawing energy and just feel yourself.

This energy is a shield for you. It will allow in what you need.

This shield will deflect what you do not need, while you remain centered and calm.

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That is the basic practice, of what I have called the Fountain Breath, because I did not have a name for it, and it reminded me of a fountain. 🙂

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Using repetitive movement is a practice that’s history is lost in time. There is no right or wrong movement that will bring us into trance, though some do work better than others.

In my community, we see an example of repetitive movement inducing trance with movement around the fire circle and with drumming.

Trance movement can bring up emotions that were blocked or buried in the body, that is fine. It can bring visions, that is good. Trance movement will shift your energy to allow you to open to more, and that is excellent.

Things that come up during trance movement that get in your way of achieving a deeper trance:

The Monkey Mind – your mind likes it’s safe spaces, it likes to be entertained, it will try and trick you with things like “This isn’t working” “I can’t do this anymore” “Someone else is doing something that is wrong or irritating.” Generally this is the time when you are close to a break through and your mind is resisting because this is a challenge it has not experienced before or in a while. I still have this every time, and I know pushing through is worth trying.

Dropping – this doesn’t usually happen in a short trance, but a longer session can cause the visions to be more intense, so the body passes out to allow the visions to happen. If someone drops and you are spotting, allow them to be as long as you do not see any distress. Bringing someone out quickly for your comfort is generally not comfortable for the person in trance.

Trying to make sense of things – this is a control thing, we do not like to be out of control but trance is a time when we are not in control.

We chose to try this, so when that challenge comes up just let it go and think, “Oh it is the monkey mind thing again. ” And stay in the movement or whatever you are using to induce trance.

Generally if you allow yourself to ride the energy and keep your breathing even, you will have the best trance experience.

Remember trance is a gift you give to yourself. It is a pathway to be in touch with things you cannot easily perceive.

Here are some suggested movements to work with for a trance video. If you want to be standing and use your whole body, the movement I would suggest is walking in place. This movement will still allow you to see the images in the video. If you want to be fancy, I would step right – step together, step left – step together. You could also slowly rock side to side shifting weight foot to foot. If seated, I would use a slow rocking movement allowing the music to carry you. You could even simply use your hands or feet, clapping or stepping – keep the movement simple and repetitive – nothing you have to remember or think about. You do not want to engage the monkey mind to judge if you are doing it correctly. That defeats the purpose of the movement. I would try the movement out first to find what works for you before using it with the video. The movement should not take away from the sound and the images, they should feel good together so they blend into a whole that will make a better trance experience.

If you have to stop moving at some point, that is okay. No one is grading you here. Remember trance is your gift to yourself. Simply stop moving and continue with the video and allow yourself to stay in the softened space.

Toward the end of the video the song will fade.

You will hear three bell sounds, at that point, if you are still moving, slow down and come to a stop.

Close your eyes and allow everything you have taken in to be. Sense the energy. If there are visions allow them, but do not try to grasp onto them.

And when you feel ready open your eyes.

Give yourself time enough to slowly step back into the normal flow. Drink water. Have a blanket to stay warm. Allow yourself the time you need.

If you are alone, once you feel grounded reach out to your buddy to let them know you are fine and back. Because of course if you were going to do it by yourself you have told someone, so they would be there to know you are fine. 🙂

Enjoy!