Namaste.
Sit comfortably and pay attention to your posture.
You may sit cross-legged or use the cushion if you want to.
You may sit on your knees or in the chair,
But keep your back straight in one line with the neck and the head.
Relax your arms and join your hands.
If your hands are on your hips,
Flip the palms open and put a gentle smile of appreciation on your face.
Keep it here for the whole duration of the practice.
Scan your body from top to bottom and relax all muscles that are not required for maintaining an upright posture.
Briefly check if your face is relaxed.
Then the neck,
Shoulders,
Arms,
Palms,
Chest,
Belly,
Perineum,
Hips and the feet.
Make final adjustments.
Remove any discomfort and make a deliberate choice to stay perfectly still for the next 30 minutes.
Start noticing your breath.
Find awareness to the movement of the breath in your body.
Begin with three-part breath and tune into a healthy breathing pattern.
Your in-breath starts from the belly inflating and then goes on rising to the middle chest,
Expanding the rib cage to the sides and continues to the upper chest,
Filling the collar bones with breath.
Your out-breath starts from the abdomen sucking in,
Then the middle chest and the rib cage contracting and the upper chest releasing the breath before it starts from the belly again.
Keep on inhaling from the belly to the mid chest,
Then upper chest.
Keep on exhaling from the belly to the mid chest to the upper chest.
Inhale from the belly to the mid chest to the upper chest.
Inhale from the belly to the mid chest to the upper chest.
Keep three-part breathing throughout the practice and notice healthy breath qualities.
The healthy breath is deep but natural without pushing the limits of your inhale or exhale.
Healthy breath is silent.
It's smooth without any jerkiness.
It's equal and the in-breath equals the out-breath.
It's uninterrupted without any pause.
With the in-breath flowing naturally into out-breath and the out-breath flowing into in-breath.
Merge your mind and your breath.
Join your mind,
Breath,
Physical body,
Senses and the energy within you into one uniform flow directed by no distractions guided by the moving force of the breath alone.
Join your awareness to the center of the forehead and take three breaths in here.
Collect fragmented mind and energy in each and every point we go through in the next steps.
Then add collected mind and energy to the unified flow of mind and breath.
For the next breath move down to the eyebrow center and take one breath in here.
Train your awareness to both of the eyes and take one breath.
In both nostrils take one breath.
Throat center,
One breath.
Both shoulders take one breath.
Both upper arms,
One breath.
Both elbows,
One breath.
Both wrists,
One breath.
Both palms,
One breath.
All ten fingers take two breaths in here,
Collect fragmented mind and energy and reinvest it into the flow of mind and breath.
Move it as one.
Then return to palms and take one breath in here.
Both wrists take one breath.
Both elbows,
One breath.
Both upper arms,
One breath.
Both shoulders,
One breath.
Throat center,
Take one breath and memorize the points that we are going to right from here.
Chest center,
One breath.
Bottom of the sternum,
One breath.
Naval center,
One breath.
Pelvic center,
One breath.
Perineum,
Take two breaths in here.
Collect and accumulate fragmented mind and energy and put it all into unified flow of mind and breath.
Move up to the pelvic center,
Take one breath.
Naval center,
One breath.
Base of the sternum,
Take one breath.
Chest center,
One breath.
Throat center,
One breath.
Both nostrils,
One breath.
Both eyes,
One breath.
Eyebrow center,
One breath.
Center of the forehead,
One breath.
Come to the top of the head and take five breaths in here.
Pay attention to the breath alone and make it deep,
Silent,
Smooth,
Equal and uninterrupted.
The in breath flows into out breath without any pause and the exhale turns into inhale.
Two more breaths in here.
Exhale to the perineum.
Bring your awareness all the way down from the top of the head to perineum.
And on the inhale move your focus to the top of the head.
Exhale from the top of the head to perineum.
And on the inhale raise up to the top of the head.
Install the new pathway that goes all along the spine using your breath and awareness.
After next exhale on the inhale go up to the top of the head and notice ten points of the spinal pathway.
Perineum,
Pelvic center,
Navel center,
Bottom of the sternum,
Chest center,
Throw,
Both nostrils,
Skip the eyes,
Point between eyebrows,
Forehead and top of the head.
On the next exhale go down to perineum and notice ten points of the spinal pathway in the reverse order.
Top of the head,
Forehead,
Point between eyebrows,
Skip the eyes,
Both nostrils,
Throat,
Chest center,
Bottom of the sternum,
Navel center,
Pelvic center and perineum.
On the inhale notice ten points in perineum,
Pelvic center,
Navel center,
Bottom of the sternum,
Chest center,
Throat center,
Both nostrils,
Skip the eyes,
Point between eyebrows,
Forehead and top of the head.
On the exhale going down from the top of the head,
Notice forehead,
Point between eyebrows,
Skip the eyes,
Both nostrils,
Throat,
Chest,
Bottom of the sternum,
Navel,
Pelvic center,
Perineum.
Continue breathing without stopping at any of these points,
Without visualizing them,
Without grasping on them as you pass by following the unified flow of breath and mind,
Moving up and down as one.
Continue to ride the wave of the breath.
Eventually relax the breath and let it flow up and down freely without you controlling any aspect of it.
Tune into the effortlessness of the practice.
Then after the last inhale to the top of the head,
Exhale to the center of the forehead,
Then eyebrow center,
Both nostrils and complete your exhalation at zero point,
30 cm away from the opening of your nostrils.
Without any pause,
Inhale from zero point,
30 cm away from your nostrils,
To the center of the forehead,
Exhale from the center of the forehead,
Through the eyebrow center,
Both of the eyes,
Both nostrils,
To zero point,
And inhale from zero point,
Through both of the nostrils and inner corners of your eyes,
Through the eyebrow center,
Into the center of the forehead.
Continue deep,
Smooth breathing between the center of the forehead and the zero point,
30 cm away from the opening of your nostrils.
Be aware of the movement of the breath.
The movement of the breath defines the movement of your mind that is perfectly united with the breath itself.
Let the breath flow freely.
Let it become more subtle,
Maybe even hardly noticeable as you are going on following the flow of unified breath and mind.
Take five deep,
Smooth breaths.
Be aware of the movement the in-breath touches your nostrils before entering your body.
On the next inhale bring the focal point of awareness to the opening of your nostrils.
While you are keeping on following the flow of unified breath and mind moving between zero point and the center of the forehead,
Become aware of unique subtle energies located between your nostrils,
Right at their opening.
Feel a sense of joy of stillness located right here at this point.
Notice the mind becoming more and more grounded in the present moment of here and now.
As the breath passes by,
It gets infused with the joy of stillness found at the opening of the nostrils.
Take another three breaths in here.
Keep on following your inhale from zero point to the opening of the nostrils,
To the inner corners of your eyes,
To the eyebrow center,
To the center of the forehead.
Bend the breath three verses and goes back to the eyebrow center,
Inner corners of your eyes,
Opening of the nostrils and zero point.
On the next inhale bring your attention to the inner corners of your eyes.
Notice unique subtle energies associated with this space.
Feel a sense of sweetness here.
The sweetness that is just like honey.
The honey that attracts the wandering bee of the mind.
On the next inhale combine the joy of stillness carried by the breath from the opening of the nostrils with the sweetness found in the inner corners of your eyes and continue your inhale to the eyebrow center and the center of the forehead.
On the exhale touch the inner corners of your eyes with your awareness,
Collect sweet honey and add it up to the flow of the breath.
Be effortless.
The mind is supremely still at this point of the practice.
Take another three breaths in here.
On the next inhale move the focal point of awareness to the eyebrow center and notice unique subtle energies residing in here.
You may feel the uplifting sensation that merges with the joy of stillness and the sweetness that the breath carries through eyebrow center while passing by.
The uplifting feeling adds up to the momentum of the inhale that brings unified forces of breath and mind to the center of the forehead.
Ride the wave of the uplifting force that pushes the mind up to the center of the forehead on each inhale.
Let the breath keep on flowing between two points but keep your attention and the eyebrow center for the next three breaths.
On the next inhale use unified flow of breath and mind to bring your focal point of awareness to the center of the forehead.
Go riding the wave of effortless breath infused with the joy of stillness,
With the sweetness of freedom and with the uplifting force found in the point between your eyebrows.
You have discovered,
Collected and now carry all the goodness up to the center of the forehead where the inner light of pure awareness,
The inner light of intuition shines brighter and brighter with each and every breath.
Gradually release all techniques and let the field of inner light absorb the physical dimension of the breath.
The inner light consumes the points of focus and makes the breath disappear.
All that is left in place of the breath is the space where sorrow,
Doubt,
Confusion and uncertainty do not exist.
All that is left in place of the breath is only a pulsation of pure consciousness.
Meditate on self-luminous joyful light within.
All that is left in place of the breath is the space where sorrow,
Doubt,
Confusion and uncertainty do not exist.
You you
