Tummo Meditation

The Beginners Practice of Inner Fire Meditation

  1. Firstly sit in an upright and comfortable meditation posture- click here for tips on a great meditation posture 

2. Visualize yourself as hollow, like a balloon. Your skin is glowing and brilliant and on the inside there is only empty space. Take a few moment to strongly establish this visualization.

3_channels

3, Visualize a ‘central channel’ about a 1cm thick from your perineum to the crown of your head and two ‘side channels’ going in through the nostrils up to the third eye or eyebrow level and then going down either side of the central channel merging at just below the navel. All the ‘channels’ are hollow like plumbing pipes. Take a moment to establish this visualization, it does get easier and even instantaneous with practice. See image.

4. Even if you cannot do the former visualization this next step is the most important in generating the blissful energy: Imagine your breath energy going down the two side channels and merging into the central channel just below the navel (about a few cm in front of the spine). Imagine a very small and very hot ball of light in the central channel and your breath ignites this fiery ball and makes it extremely hot. Now hold the breath there in that ball of heat at the navel, for 5-15 seconds (experienced yogis can hold the breath here for several minutes) WARNING: stop immediately and breath normally if you get dizzy or lightheaded.

5. This next step is optional but helps to generate even more heat and focussed attention: As you are holding the breath inside the central channel at the small ball of heat just below the navel, draw energy up from below and down from above and lock and trap it in the ball of heat. Draw it up by activating the perineum muscle (like you are holding back from urinated), hold this muscle and lock it in. Simultaneously swallow some saliva down to get the feeling of pushing down on the ball of heat at the navel and lock it in. Experiment with this. You may wish to lock it in by drawing up from below first and then push down from above, or vice vera. Do what feels best for you to get the sense you are locking in a tremendous amount of energy in a tiny space at the navel.

6. Now release all the energy you have created – straight up through the central and bursting out the top of your head like a fountain. As the energy rushes up through the central channel it blows away any blockages in all the chakras from the solar plexus, the heart, the throat, the third eye and crown chakra. this energy cleanses and purifies your entire body mind system. You can also imagine releasing the energy into parts of your body you need to heal.

7. Repeat steps 2-6  …try Inner Fire Meditation for 2-5 minutes to begin with. Do not practice for extended periods of time until you become familiar with the practise and feel confident and strong enough to do so.

This may have sounded complicated, but it is incredibly simple to practice. For an easy and modified version simply take long slow breaths right down into the navel area and hold it there for a short time and release it, this can also be enough to generate heat and bliss.

This has been a brief and beginners overview of the Inner Fire Meditation method, but it can still bring all the benefits listed above if done regularly. For more detailed information and instructions including how this practice can lead to subtle clear light and enlightenment; I would highly recommend the book by Lama Yeshe

“The Bliss of Inner Fire” 

Source –  Thewayofmeditation