Duration: 21 minutes
Mentally scan your spine so that you will be able to visualize it easily in this meditation. In the center, alongside the spine is a flow of energy like a slender thread, and that is what we call sushumna nadi. It runs from the base of the spine to the crown, passing through each of the seven vital energy centers in our body called the chakras.
The ida nadi, another slender thread, begins and ends on the left of the sushumna nadi, and the pingala nadi, a third slender thread, begins and ends on the right of the sushumna nadi. The ida and pingala spiral around the sushumna, crossing each other at every energy center, and all three meet midway between the eyebrows.
Whenever your energy is being sucked by the intellect, the ida nadi will be active, and the subtle energy of your system will be flowing upwards. Whenever your energy is being sucked by the sexual center, the pingala nadi will be active, and the energy will be flowing downwards. When enlightenment is activated in you, the central sushumna nadi will be activated, and your intelligence will be awakened!
All your intellectual thoughts suck the energy upward. All your thoughts of comfort or pleasure suck your energy downward.
Now you are going to put your energy in the sushumna, the center, so that your enlightenment or intelligence is awakened.
Sit straight and close your eyes.
Let your spine be erect.
Visualize your spine to be just like a lotus thread, a small thread from the root of your spinal cord to the top of the head, the crown area.
Visualize a thin thread of light in the center of the spine, running continuously from the base of your spine to the crown of your head.
Put your attention on this thread of light.
Just see the energy flowing from your root to the crown through this sushumna nadi. Let your whole awareness be centered on your sushumna nadi.
Try this technique for at least twenty-one minutes for ten days. In just ten or eleven days, you will experience the intelligence, the energy, the enlightenment, awakening in you.
source: Living Enlightenment