Hello everyone,
This meditation technique can be practiced sitting or standing.
When you sit you can either cross your legs on the floor or sit on a chair.
Whenever you feel any tension,
Make a pause and stretch a little bit then continue the meditation where you left it.
If you need,
At any time you can switch between all the positions.
Sitting on the floor,
On a chair or standing.
It is better to sit or stand but if you feel tired,
If you don't feel well,
If you have any tension,
You can still lay down on the bed.
Lay down only if you can do otherwise,
Only if you cannot sit or cannot stand.
I suggest to drink warm water before meditating and when you wake up.
The session will end with a ring bell.
Thank you for your contributions.
If you have any questions,
Write them in the comment section and I will answer them.
When you are ready,
Stretch the point at the top of the skull as if you were suspended by a string.
Slightly tuck your chin.
By lifting up the top of the head,
It stretches the spine.
Relax the lower back and the tailbone slightly press forward.
As the tailbone slightly press forward,
You relax the lower back and you release the pressure on the kidneys.
If you feel any pain,
If you don't feel comfortable,
You can lean on the back of a chair.
You also can release tension by stretching a little bit.
So Pai Hui,
Which is the point of hundred convergences,
Is stretched toward the sky.
You feel slightly suspended by a string.
The chin is slightly going in,
But keep the neck soft and relaxed.
The lower back relaxed,
The tailbone slightly pressing forward.
You feel the whole body light,
Relaxed and comfortable.
If you are sitting on the floor and don't feel straight,
You can sit on a pillow.
Hands can rest on knees or you can bring your hands together just below the navel.
Close your eyes.
Feel the whole body light,
Without tension.
Exhale slowly.
If the thoughts arise,
Let them go and focus on the feeling of the whole body all connected,
Soft,
Comfortable.
Inhale naturally.
Hold just few seconds.
Then exhale as slow as possible.
You barely can feel the air going out.
Then let the air coming in naturally.
Hold few seconds again.
Then exhale slowly.
Breathe at your own pace and repeat those few cycles.
And in the same way,
Exhale slowly.
Now,
We are going to pay attention to the point Pai Hui mentioned before on the top of the head.
Pai Hui suspended from the sky by your screen.
You you the attention slowly moves from Paihui to the Yin Tang which is located between the two eyebrows.
Feel the Yin Tang hole of impression feel this point between the two eyebrows opening.
You can feel the area of the pearl eye becoming hot.
You you now feel your eyes feel the eyeballs the nose feel the air coming in and out you both ears you The mouth and the throat.
The mouth and the throat.
Neck.
Now feel the shoulders.
You can move your shoulders slowly.
You feel your shoulders soft.
Feel your elbows.
Feel your wrists.
Feel your hands.
Feel your shoulders.
Feel both arms.
Soft,
Light.
Feel your chest.
Soft.
Feel your chest slightly opening as you breathe in and closing as you breathe out.
Feel your chest.
Feel the arms.
Feel the abdomen and the lower back.
As you breathe in,
You feel the abdomen and the lower back opening like a balloon.
Then when you breathe out,
You feel your abdomen and the lower back closing.
The abdomen and the lower back are just like a balloon.
When the air comes in,
The balloon opens up.
And when the air goes out,
The balloon empties.
You don't have to breathe completely,
Just breathe smooth,
Slow and naturally.
And pay attention to the movement of the abdomen.
Feel the movement of the lower back as well,
Opening and closing.
Feel the abdomen and the lower back.
Feel the abdomen and the lower back.
Feel the abdomen and the lower back.
Feel the abdomen and the lower back.
Feel the abdomen and the lower back.
Feel your hips.
Feel both knees.
Feel your ankles.
Feel the hips and each joint of your toes.
Feel your hips,
Abdomen,
Chest,
Arms,
Neck,
Head.
Feel your whole body,
Soft,
Light,
The whole body connected.
You feel the warm energy spreading in the whole body,
Just like warm water filling up a jar.
Feel the movement of the abdomen.
Feel the movement of the lower back.
Feel the movement of the lower back.
Feel the movement of the upper back.
Feel the movement of the lower back.
Feel the movement of the upper back.
Feel the movement of the lower back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the movement of the upper back.
Feel the environment on your left.
Feel the movement of the upper back.
Feel the environment on your right.
Feel the energy in contact with the right side of your body.
Feel the environment behind you.
Feel the energy in contact with the backside of your body.
Feel the environment in front of you.
Feel the energy in contact with the front part of your body.
Feel the energy above you.
Feel the energy above you.
Feel the energy from the sky in contact with the top of your head.
Feel the energy below you.
Feel the energy all around you.
You can feel you are inside the water and you feel the density all around you.
Feel the energy in contact with the bottom of your body.
Feel the energy in contact with the top of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Now you feel the energy around you unify with the energy of your own body like a drop of water dissolving into the ocean.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
Feel the energy in contact with the bottom of your head.
