EXERCISE ROUTINES FOR KAYAKERS - TUMMO MEDITATION

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Work out routines for kayakers.
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The sport of sea kayaking can be exciting, relaxing, fun and rewarding at one moment and cold and terrifying the next. It all depends on the type of conditions you find yourself paddling in. I have seen the faces of my students turn from shear pleasure to stark horror when faced with even the simple task of learning how to perform a proper, “clean”, wet exit from the tight confines of a closed cockpit of a sea kayak. When I recognize this “look of terror” in the eyes of my students, I will give them breathing exercises to perform along with a creative visualization of the task at hand. This aids to calm their nerves and help prevent the onset of panic that can paralyze even the most avid paddler. Any kayaker who will add the discipline of meditation, along with exercise, into their daily routine will find it to be a very helpful tool when faced with the possibility of your kayaking adventure turning into cold terror. The following technique of the Tibetan, Tummo, meditation relaxes the mind, lowers the heart rate and blood pressure and increases body temperature. A perfect fit to the art of sea kayaking! Inner Heat Meditation (tum-mo) From How to Meditate: A Practical Guide by Kathleen McDonald (Wisdom Publications). Sit comfortably in your meditation place and generate a strong positive motivation for doing this inner heat practice. Determine to keep your mind relaxed, concentrated and free of expectations for the entire session. Start by visualizing the central channel (shushuma) as a transparent, hollow tube, a finger’s breadth in diameter. It runs straight down through the center of the body, just in front of the spinal column, from the crown of your head to the base of your spine.

Working with the Pilates Ball

A Kayakers' Workout for Every Body
Tummo Meditation

http://theseakayaker.com/sea_kayak_exercises/tummo.html

01.11.2010

Concentrate completely on the ember in the navel area. Now. They curve inwards and join the central channel at a point approximately four fingers breadth below the level of the navel. really feel its intense heat. visualize the right and left lateral channels (nadis).2010 . again tighten the lower muscles. imagine reaching into a fire. When you are ready. The air joins with the heat there and with energy brought up from below. slightly thinner than the central one.com/sea_kayak_exercises/tummo. Next. and in this way bring air energy up from the lowest chakra (energy wheel or center) to the ember.TUMMO MEDITATION Page 2 of 4 Next. imagine a redhot ember the size of a tiny seed inside the central channel at the level of the navel. travel upwards to the top of\ the head and then curve over to run downwards on either side of the central channel. Once it is there. Take as long as you like to construct this visualization. hold your breath as long as it is comfortable to do so. compressed from above and below. relax your lightly tensed muscles and exhale gently and completely. Although the air leaves through the nostrils. gently contract the muscles of the pelvic floor.html 01. swallow and http://theseakayaker. gently take a full breath through the nostrils. They start from the right and left nostrils respectively. visualize that it rises up through the central channel and dissolves there. inhale a second time. taking out a tiny glowing ember and placing it in your central channel. immediately swallow and push down gently with your diaphragm in order to firmly compress the energy brought down from above: now the air energy is completely locked in. in order to increase the heat. The heat emanating from the burning ember at the navel continually increases and spreads and starts to burn away the blockages at each chakra and starts also to warm the concentration of silvery blissful energy found at the crown chakra. whose heat is increasing and spreading as a result of the compressed air energy. However. To strengthen this visualization. The air travels from the nostrils through the right and left channels to where they enter the central channel just below the level of the navel. Now. As you stop inhaling.11. the focal point of your concentration is always the heat of the burning ember in the navel area. Once your first exhalation is complete. Once it is stable.EXERCISE ROUTINES FOR KAYAKERS . concentrating on the internal rather than the external muscles.

completely filling you.TUMMO MEDITATION Page 3 of 4 push down with diaphragm. objects of attachment or aversion. without depending on anything else. Just relax and enjoy it. thus again compressing the air on the heat. imagine that the now burning-hot ember explodes into flames.html 01. releasing the air up the central channel once again. completely consuming and purifying the delude energy at each chakra. your mind and body are calm and controlled. If your mind should wander from its concentration to other objects – the past or future. Finish the session by summing up your conclusion. the intensity of the heat growing with each breath. then concentrate again on the blissful feeling. They shoot up the central channel. At the crown.2010 . and then dedicate any positive energy and insight gained during http://theseakayaker. After concentrating on your feeling. unlike our usual experiences of physical pleasure when the mind is excited and uncontrolled. being absorbed in it for some time. without clinging to it or analyzing it. Take as long as you like. You will notice that. from it own side. the flames finally melt and release the silvery blissful energy. the mind that perceives the distracting object. or not? How? Why? Examine each point from every angle. when it meets the blazing ember at the navel chakra. This blissful heat flows our to every atom and cell of your body. making your mind very happy. Watch the subject until the distracting thought disappears. it is good to use it to discover the nature of your mind. Concentrate on this pleasure without tension or expectation.EXERCISE ROUTINES FOR KAYAKERS .focus your attention on the subject of the thought. Repeat the entire cycle rhythmically seven times altogether.com/sea_kayak_exercises/tummo. then exhale. there is an explosion of bliss. no matter how strong the pleasure is. Analysis of feeling: Having reached a state of clarity.11. which pours down the purified central channel giving pleasure at each chakra it passes. Finally. the thinker. Is the feeling permanent or impermanent? How? Why? Is the feeling blissful or suffering? How? Why? Is the feeling related or unrelated to the nervous system and in the mind? How?Why? Does the feeling exist inherently. analyze it by contemplating each of the following questions. At the seventh exhalation.

Q | On Line Store | Contact Us Copyright © 2010 The Sea Kayaker All rights reserved http://theseakayaker.2010 .A.com/sea_kayak_exercises/tummo.TUMMO MEDITATION Page 4 of 4 the meditation to your speedy enlightenment for the sake of all living beings.EXERCISE ROUTINES FOR KAYAKERS . Customer Testimonials | Kayakers' Links | F.html 01.11.

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