When my best friend’s daughter was very young, she wrote a story that featured a character based on me: “Starly Robinson, the Water Droplet.” Little did the child know that she had pinpointed my elemental and astrological essence. My sign is Cancer, a water sign; and I do tend toward “watery” traits—physical fluidity, emotional sensitivity, intuitiveness, etc. Additionally, I gravitate toward Nature’s water, and swimming soothes my soul.
While these tendencies contribute to my overall ability to flow with Life, an imbalance in the system can result in decidedly challenging moods and outlooks. Recently, however, I have been wrangling with the clear and disconcerting result of surgery: edema. This fluid retention is the Water element run amok: The appearance and sensation of the swelling are yet another challenge for my psyche and physiology.
Today’s practice hones in on Water and its inherent quality of flow. Whether you wish to address bloating or edema (or the opposite: dryness in the body); or a feeling of “stuckness” or disconnection (or, conversely, over-sensitivity), the following routine will help to restore balance to the emotional and physical fluid systems. Included will be the use of qigong, mudra, sound, pranayama and visualization. Below is the recording I used during the meditation:
The initial movement, based on Bear Swing in qigong, may be done standing or seated (floor or chair): If using a chair, be sure that it is armless. Moving from the waist, arms hanging loosely, gently twist to the right; without a break, swing through center to the left. The arms will respond naturally to the weight shift and momentum: Allow them to flap lightly against the body, front and back, as you swing.
This move eases the lower back into a more supple state. Because the Bladder meridian flows through the entire back body, attention to the back is crucial when working with Water.
Special note: If twisting is contraindicated for you, you may proceed to the next move. Or, as I do, move slowly and gingerly: Hip replacement surgery precautions advise against twisting; however, I find that this gentle, flowing move releases tension and aids digestion. Be mindful of your stance, and keep the hips facing forward and still.
Next, attend more fully to the back. Remain in your chosen position (or change, if you need to): Begin an exaggerated, slow version of spinal flex; let the arms flow with the movement. Inhale to softly arch the entire spine as the arms drift behind you, palms facing forward; exhale to completely round the spine, drop the head, and float the arms forward, backs fo the hands moving toward each other at hip level. Continue for 1 minute.
Now, if you are not already seated, come to the floor (or bed or couch). Extend the legs straight in front of you. For this subtle, yet strong move, I have combined two physical therapy moves for post-hip replacement surgery, with the knowledge that one of them is a kundalini move for detoxification. The two movements—heel pumps (also the detox exercise) and thigh presses—help to move fluid from the feet and ankles; and stretch the hamstrings while activating the quadriceps, respectively.
First, with long legs in front, alternately flex and point the feet (“heel pumps”). The ankles will quickly respond, even if full of fluid. After 10-20 pumps, pause: Inhale, then exhale and engage the thighs by pressing the backs of the knees down into the ground. Hole the empty breath and muscle activation for 3 counts. Then release to repeat up to 10 times.
Now put both pieces together: Inhale to point the feet (simultaneously); exhale to flex the foot and press the backs of the knees down, pausing for 3 counts. Repeat 10 times.
The preceding warm-up prepares the Bladder and Kidney meridians—the Water element—to receive the benefits of the following meditation. To prepare, build an elevated support for your feet and legs; allow the lift to be about 1 foot high, and be sure to have some bolstering behind the knees.
Next, turn on the provided sound source. Settle into a supine position, legs and feet elevated, the sound resonating around you. On both hands, create Varun Mudra; it is a variation of Budhi Mudra. Whereas Budhi Mudra touches the pinky and thumb tips; Varun Mudra, holds the pinky down with the thumb. Budhi addresses low water levels in the body (and the corresponding psychological traits); Varun tends to fluid retention and “watery” characteristics.
Thus, with Varun Mudra engaged (pinky held into palm with thumb on each hand), rest pinky sides of the hands on their respective groin (the crevice where the belly meets the leg when lying down). Set the scene for the meditative visualization by conjuring a shade of black or blue (Water’s associated colors). With mudra placed, begin Ujjayi breathing: in and out through the nose with an open throat (tongue dropped down from roof of mouth); the breath’s sound should be steady and audible. As you breathe in, paint your selected color around your entire body; as you exhale, allow it to imbue within. Continue for 2 or 3 minutes
Now that you are swathed and immersed in a sea of blue (or black), focus on the area of your body where fluid has collected: Inhale to connect with spot; exhale to visualize the lowering level and drainage of the fluid. Be sure to continue deep, complete Ujjayi breath for another 2-3 minutes.
Then, allow the breath to seek its natural rhythm. Breathe into the blueness, still holding the mudra. At some point, when it feels right to you, release the mudra and place the arms and hands on the ground, palms up, for Svasana. Maintain the elevated supports, and allow the breath to resume its natural flow. Remain here through the end of the musical sound.