What is Hara?
Your harp point is about 2 to 3 centimeters below your navel. Hara is also called the source of life in Japan and China.
Hara meditation by Anando Würzburger
The Hara meditation, developed by Anando Würzburger, is not only a meditation, but also a sedative exercise. The Hara meditation is also very suitable for people who are just starting with meditation.
“The Hara meditation makes you relaxed and allures simultaneously. The meditation has a balancing effect on the nervous system. It helps you relax and understand and deal with feelings and thoughts.
It is a common misconception that you must avoid having thoughts and feelings during meditation. This is / may be a result of meditation, but is not the goal in itself . “
This also applies to Vipassana meditation. You have the INTENTION to focus on your anchor point and without thoughts and feelings, but the point is that you keep track of what actually happens (outside the intention).
What I personally find a very visual text from the guided Hara meditation, which fits in well with this, is the following (freely translated from German):
“Thoughts are like a train. Imagine that you are on a platform. You see a train approaching, you see it slowly drive into the station. The train stops, people get out, you look at it, but YOU do not get in. Then you see the train leaving the station again “.
The Hara meditation lasts only half an hour and through the soothing effect is a fine meditation to practice after a working day or at bedtime.
First of all, you ensure that you adopt a good sitting posture that can last about 25 minutes. The Hara Meditation consists of 3 phases and in the first 2 phases are seated. The first phase lasts about 18 minutes, the second phase 7 minutes and the last phase 5 minutes.
You can put your hands on your harp point, or rest on your legs. Inhale through the nose and out through slightly opened mouth. You turn circles from your pelvis counterclockwise. Make sure that you are sitting upright and that you are not making circles by bending your spine. The anchor during all phases is your harp point, have the intention to stay here. If you are still straying, notice that you have strayed, look at what you have not gone through, and if it becomes less strong you will return to your Hara. If you buy the CD from the Hara meditation you can choose to practice the meditation, or only an instrumental version.
When the 2nd phase starts you slowly stop turning and you still stay in the sitting position.
In the third phase you will lie on your back. You may also choose to remain seated, but do not lie down afterwards. If you lie down on your back, let your feet fall slightly outwards, spread your arms in about 45 degrees and lay your palms upwards.