Moving into stillness of the body.
When the body becomes still,
The mind becomes still.
If the body moves,
The mind is moving.
Come to a comfortable seated position,
Either on the chair or on the ground.
Let your spine be nice and tall.
Let your palms either face up or down.
Your shoulders on top of your hips.
Your head and neck are straight.
With your eyelids closed,
Move your awareness to your right foot.
From the toes to the ankle,
Find stillness.
The left foot from the toes to the ankle are steady.
The right leg from the toes to the hip,
The entire right leg is stable.
The left leg from the toes to the hip,
The left leg is steady.
The pelvic floor,
The gluteus,
The entire hip girdle is cemented.
The back,
The back is motionless.
Your right hand from the fingers to the wrist,
The right hand is stable.
The left hand,
Steady.
The right arm from the fingers to the shoulder blade,
The entire right arm is still.
The left arm from the fingers to the shoulder,
The left arm is stable.
The neck is motionless.
The head is motionless.
With the exception of your breath,
From the toes to the top of the head,
The entire body is still.
Mentally repeat three times,
I will remain completely still for the remainder of the practice.
You become aware now of your breath as it moves in and out of your nostrils.
Feel your breath now moving between the navel and the throat.
On the inhalation,
The breath rises from the navel to the throat.
On the exhalation,
It descends from the throat to the navel.
Watch your breath in this way,
Try not to let one breath go unnoticed.
You become aware now of your breath as it moves in and out of your nostrils.
On the inhalation,
The breath rises from the throat to the throat.
On the inhalation,
The breath rises from the throat to the navel.
You become aware now of your breath as it moves in and out of your nostrils.
Watch your breath in this way,
Try not to let one breath go unnoticed.
You become aware now of your breath as it moves in and out of your nostrils.
Watch your breath in this way,
Try not to let one breath go unnoticed.
You become aware now of your breath as it moves in and out of your nostrils.
And now synchronize the breath with a mantra.
A mantra is a mind tool to help to keep the mind focused.
You can create your own mantra such as,
I am at peace.
Or,
I am happy.
Or perhaps you'd like,
Let go.
Create your own mantra that you can synchronize with your breath.
As you inhale,
Mentally repeat your phrase,
I am,
As you exhale,
At peace.
As you inhale,
I am,
As you exhale,
At peace.
Continue to synchronize your breath as you watch the breath rise from the navel to the throat,
And from the throat to the navel with your own personal mantra.
Try not to let one breath go unnoticed.
Begin now.
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.
Very good.
Now move your awareness to your breath as it moves in and out of your nose.
Breaking the stillness of your body,
Slowly begin to move your fingers,
Your toes,
Your hands and your feet.
You can stretch the legs out and stretch your body.
Slowly blink your eyes to open.
Namaste.
