There are 3 mind-body types in Ayurveda, the 5,000-year-old science from India. Ayurveda, literally, “science of life,” provides guidance on diet and treat diseases. Kaphas are “cow-like” in the best sense: steady, calm, good-natured, slow to act but also slow to anger. Deliberate in their speech and generally patient, Kaphas draw small children to them. Meditation with pranayama (breath work) can help Kaphas jump-start their slow metabolism and allow them to observe themselves in a non-judgmental way.
Instructions
1. Sit comfortably in a chair so that your spine is elongated and tall. With feet flat on the floor, keep the chest well-lifted. Do not let the body sag as it will make you sleepy. Continue with breath work that is heating and can boost agni fire, the digestive fire needed to reduce kapha stagnation . Ayurveda believes ama, or toxins, build when we overeat and cannot digest properly.
2. Practice kalabhati breathing which translates as “breath of fire.” Inhale through the nose and exhaling through the nose with a short exhale to make a short snorting sound. As you do that, draw the belly button in powerfully. Practice 3 to 5 rounds. Continue with the full kalabhati breath. Inhale through the nose and exhale sharply through the nose as you draw the center of the belly inwards, in a “pumping” action. Continue to pump the breath and exhale through the nose making the snorting sound until you need to inhale once more. Only do 7 to 10 rounds.
3. Continue with the full kalabhati breath. Inhale through the nose and exhale sharply through the nose as you draw the center of the belly inwards, in a “pumping” action. Continue to pump the breath and exhale through the nose making the snorting sound until you need to inhale once more. Only do 7 to 10 rounds.
4. Rest by taking several recovery breaths of normal inhalations and exhalations. Kalabhati is designed to create this internal agni fire for digestion. At the same time, it also exercises the abdominal muscles, rectus abdominus.
5. Proceed into meditation: close the eyes, breathing normally in and out through the nose rhythmically. Picture in your mind a spot in nature that you find inviting and invigorating. It may be a ski slope for sledding or a woody path to jog to a quiet pond. Fine tune your visualization by adding the sounds and scents of the scene around you. Allow all of your senses to be involved while you enjoy your respite in nature. Remain here for 15 to 20 minutes.
6. End your meditation by bringing your mind back to your present surroundings: feel the chair you are sitting in, the floor or cushion below your hips. Stretch through your arms and legs to activate your awareness fully and deepen your breath. Open your eyes and return to the rest of the day.
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