Find a comfortable sitting position with your spine straight,
Back of the neck long.
We're going to bring our hands into Akasha Mudra.
The word Akasha in Sanskrit means space or ether.
Using both hands,
Join the tip of each thumb with the part of the middle finger of the same hand.
Allow your other fingers to relax and rest the back of your hands on your thighs,
Palms facing upward.
We're going to stop the practice by chanting Aum three times.
Inhale Aum,
Inhale Aum,
Inhale Aum,
Exhale Aum,
Inhale Aum,
Exhale Aum,
Inhale Aum,
Exhale Aum Now visualize your body as if you were seeing it in front of a mirror.
Starting at your feet,
Scan your body from the bottom up towards your head.
Observe every detail,
The shape of your body,
The position of your feet,
The position of your legs,
Hips,
The position of your spine,
Your belly,
Your chest.
Look at the shape of your fingers,
Look at your hands,
Your arms,
Your shoulders.
Visualize the shape of your lips,
Your nose,
Your ears,
Your eyes,
And your forehead.
Now visualize your body as a whole.
Your whole body from the front,
Your whole body from the back,
Your whole body from the right,
Your whole body from the left,
And your whole body from the top.
Now move your awareness to your feet and become aware of the stillness of your feet.
Visualize your shins and become aware of their stillness.
Visualize your knees,
Visualize your thighs,
And notice the stillness in your thighs.
Become aware of your pelvis and the stillness of your pelvis rooted to the earth.
Notice your belly.
Your belly is only moving together with your breath.
Notice your chest,
Moving up and down with your natural breath.
Notice your shoulders and become aware of the stillness in your shoulders.
Your shoulders are not moving at all.
Notice your arms and your hands,
Still and steady.
Notice your fingers in Akash Mudra.
Your fingers are not moving at all.
Move your awareness to your spine.
Your spine is straight and still,
Supporting you.
Notice your neck.
Your neck is straight,
Elongating and supporting your head.
Notice your face.
Your face is not moving at all.
You have a gentle smile on your lips.
Your eyes are closed.
Your head is still.
Finally,
Become aware of your whole body at once.
Your whole body is still and steady like a rock,
Or a mountain,
Or a tree.
Enjoy the stillness.
And now we start observing the element of space throughout our body.
Bring your awareness to your feet.
Visualize and sense your feet.
Observe the element of space within your feet.
Become aware of the space between the tissues.
The space within the cells.
The space within your blood.
Become aware and feel the filled and the empty space within your feet.
Become aware of the space that your feet take and the space that surrounds your feet.
Now move your awareness to your lower legs.
Visualize and sense the shape and position of your lower legs.
Observe the element of space within your lower legs.
Become aware of the filled and empty space in the tissues of your lower legs.
Become aware of the space that your lower legs take and the space around your lower legs.
Bring your awareness to your knees.
Observe the element of space within your knees.
Become aware of the space that your knees take and the empty space that surrounds your knees.
Move your awareness to your thighs.
Visualize the space around your thighs.
Become aware of the space that your thighs take.
Also become aware of the space within your thighs.
Between the cells,
Between the tissues.
Now bring your awareness to your pelvis.
Visualize the position of your pelvis and become aware of the space that your pelvis take.
Visualize the space around your pelvis and become aware of the space within your pelvic bowl.
Now move your awareness to your lower back.
Visualize the position of your lower back and observe the element of space in your whole back.
Become aware of the space that your lower back takes and become aware of the space surrounding your lower back.
Observe the element of space between your vertebra,
Your ribs and your shoulder blades.
Now move your awareness to your abdomen.
Visualize and sense the shape and position of your abdomen.
Observe how the internal and external space changes with every movement of your abdomen.
Bring your awareness to your chest and observe the element of space in your chest.
Observe the movements of your chest.
Observe how the internal and external space changes with every movement.
Notice the space within your rib cage,
The space within your lungs.
Become aware of how the space changes with each inhalation and exhalation.
Now move your awareness to your hands.
Observe the element of space within your hands.
Become aware of the shape and position and the space that your hands take.
Notice the space around your hands.
Notice your hands in akash mudra,
Creating more space within your body and your mind.
Notice your arms and the space that they take.
Notice the space around your arms.
Notice your shoulders and neck.
Become aware of the space that they take and the space around your shoulders and neck.
Now observe the element of space in your head and face.
Become aware of the empty spaces within your face and skull.
Become aware of how rigid and dense your body might look from the outside,
Like a statue.
And at the same time,
Become aware of the different spaces in your entire body.
Your body is entirely made of space.
Space that is empty and space that is filled.
Your entire body is an expression of the element of space.
As you focus on this,
You will start to experience your body as one big piece of space element.
Now become aware of the element of space surrounding you.
Become aware of the presence of space around you.
Become aware of all the empty and filled space around you.
Visualize all living beings and plants.
They are constantly taking space and exchanging space with each other.
Just allow images and sounds to come to your mind without judging.
If your mind starts to wander,
Gently bring it back and focus on your breath.
Every cell within your body contains space.
And the same space also exists all around you.
There is really no me space element or other space element.
It's all the same.
Become aware of the inner and outer space merging together.
Visualize the space element inside and outside of you joining and becoming one.
Lose all sensations of your body.
Let go of any thoughts.
And realize that your body is one with the world around you.
Your body is one with the universe.
Now take two deep and conscious breaths.
Slowly let the awareness of your physical body return.
Feel the weight of your body against the floor or cushion.
Become aware of the sensations in your hands and feet.
Now take another deep breath and relax.
We're going to end the practice by chanting Aum once and then chanting three times.
Bring your hands together in Anjali Mudra in prayer.
Inhale.
Aum.
Inhale for three chanting.
Shanti.
Shanti.
Shanti.
Bring your hands to your eyes.
Namaste.
