Instructions for Ovarian Temple

 

Travelling to the Ovarian Temple is a journey, and, as for any journey, it is best to be well prepared. To assist you, I’ve devised a series of instructions outlining the four main techniques that your will use in the practice. If you would rather listen, click here for the audio. 

They four main techniques are:

  1. Preparation of your body and your space.

  2. Determination of a resolve.

  3. The position and use of your hands during the practice.

  4. Temple Breath - mindful connection of your body and your breath.

It is important to become familiar with these techniques so that you can get the most our your journey to the Ovarian Temple.

1.    Preparation of your self and your space into a temple for practice. 

In anticipation, first designate a space as being your own, even if only for the duration of the practice; a space where you can relax without any anxiety. A place where you will not be disturbed.  For now, this is your own sacred space. 

Then, set about preparing both your body and this space for your retreat. Imagine a relaxing shower or bath, anointing your self, dressing in fresh, soft, clean clothes, scenting the air, preparing the ground with cushions and coverings, turning off your phone, closing the door and retreating. Quite simply, create a tranquil environment suitable for a journey to the Temple. 

2.      Determination of a resolve 

The cornerstone of Ovarian Temple is the resolve.

Dropped like a seed deep into the relaxed mind, a resolve gives the power to observe, and gradually change, our deep rooted thoughts and habitual patterns. It provides an opportunity to forge new and more functional ways of being. A resolve is a commitment to oneself. Twice during the practice – near the beginning and again at the end, I ask you plant your resolve. 

Here are some pointers.

  • Try out more than one resolve. 

  • Allow your body to respond and make the choice rather than your mind. 

  • Your resolve needs to be clear, direct, brief and simple.

  • It is an affirmation and not a promise. This means saying, ‘I am’ rather than, ‘I will’ as a resolve is a commitment and not a wish and as we know, a wish can be easily postponed.

  • Your resolve needs to be expressed in positive language so avoid the words ‘not’, ‘never’, and ‘won’t’. 

Here is a list of the resolves that you will hear in the meditation.            

            ‘I am fertile’

            ‘I am creative’

            ‘I am orgasmic’

            ‘I nurture myself’

            ‘My ovaries are vital and healthy’

            ‘I am lovable’            

            ‘I am a positive force in the lives of others’

            ‘My hormones are balanced’

            ‘My cycle is regular and effortless’

            ‘I let go of all self sabotage, both known and unknown’            

  • This list of suggestions is far from exhaustive – if one of them suits you, good. Otherwise, please determine your own.

  • There is one final and very important aspect to the resolve: it is utterly private. It is yours and yours alone. Keep it close to your heart. Speaking it out aloud is like giving away your gold – it loses its value as a commitment to yourself.

  • 3.     The position and use of your hands during the practice

Place your warm hands on the lower abdomen above the reproductive organs; thumbs at the navel, palms above the ovaries and the fingertips meeting at the top of the pubic bone to form a triangle. With the hands like this, we can more readily connect to the energy inherent in the womb as the touch of the hands becomes a conduit to meditation and helps us develop greater awareness, connection and internal physical relaxation. Use pillows beside your waist to prop your elbows if this feels more comfortable. You must feel completely comfortable and supported during the practice.

4.        Temple Breath  

Temple Breath is the name I have given to a technique of mindful integration of body and breath. We do this by combining each phase of the breath with flowing movements of the hips and spine followed by moments of stillness. Temple Breath has several benefits: it links the body and the mind by focusing attention into the pelvic area, it mobilises the lower back and sacro-iliac joint and it the strengthens and tones the pelvic floor and stomach muscles. If you have a disc or major mobility problem, you can still do this technique. Simply keep your spine and hips still and focus on moving the pelvic muscles in combination with the breath. Click here for a link to the video

The Technique: Place a yoga mat covered with a blanket on the floor. Lie down, knees bent, feet hip-width apart and relax. Make sure that you are warm enough. Place your warm hands in on the lower abdomen. Sense the gentle arch under the small of your back. Begin to rock your pelvis slightly this way and that, forward and back. This is not a huge movement. Just enough to feel the arch of your lower back come, and go. Start to look for this rhythm of breath and movement: when you inhale remain still, when you exhale roll your hips.  Listen as I describe the first round, then join me; I’ll tell you when. One round consists of two complete breaths; in-out, in-out.

 

Now, to prepare, exhale the breath you have and then take a deep breath in. 

1. As you exhale, gently press the ball of each foot into the floor and sink your spine to the ground. At the same time, invite the pelvic muscles into the body with a gentle squeeze.  Feel the arch under your back flatten to the floor. (pause) 

Stay still, spine to the floor and breathe in. Have a sense of drawing energy into your body.  

Now, as you exhale, soften and release the pelvic muscles and feel the arch under your spine return as you move your hips back the other way. Let go. Notice a pouring, flowing sensation as the muscles relax. (pause) 

Stay still at the end of this arch, very soft, and - inhale. (pause). 

Now join me.   

2. Exhale, move with the breath, spine rolls flat to the floor, feel the arch go.  (pause) 

Remain still and flat. Inhale. (pause)

Exhale, as tilt your hips, the arch comes again, and with it a feeling of letting go. 

Inhale. Remain still with the arch. Notice the sensations of release. (pause) 

 

3. Exhale, feel the spine flatten to the floor. As you do, draw energy deep in to the Temple. 

Inhale, spine flat to the floor, quite still and continue to draw the energy up. (pause) 

Exhale, roll your hips and feel the arch come. Let go. Feel the softness. (pause) 

Inhale, remain motionless and savour the sensations. (pause) x2

Practice at your own pace until you feel comfortable with Temple Breath.

And now a note on music. You will notice there is no back ground music on this recording. As I don’t know what you like, I am concerned that my taste in music might distract you from focusing on the practice. If you feel that music can help carry you deeper into your self, then play your favourite sounds.

And finally, though not essential, using stereo headphones or buds will provide the most effective listening experience. 

You now have all the tools that you need for a successful journey to the Ovarian Temple. 

Please enjoy the fruits of the practice.