Begin by lying down on your back in corpse pose,
Shavasana,
And take these next few moments to become still and comfortable.
Focus on the symmetry and heaviness of your body.
Feel the various points of contact where your body meets the surface beneath you.
The back of the head,
Right shoulder blade,
Left shoulder blade,
Right elbow,
Left elbow,
Right hand,
Left hand,
Right buttock,
Left buttock,
Right calf muscle,
Left calf muscle,
Right heel,
And the left heel.
Feel all these subtle points of contact together at once.
And now turn your awareness to the gentle ebb and flow of the natural breath,
Rising from the navel to the base of the neck with the inhalation and back down to the navel during the exhalation.
The soothing wave-like motions of the easy breath.
And now see the image of a still mountain lake.
The mirror-like surface of the lake reflects the nearby mountains and forests perfectly.
Lotus flowers blossom nearby the shore.
You can see pink lotuses.
Blue lotuses.
White lotuses.
Now say to yourself silently three times,
I am ready to perceive my core life purpose.
Now,
Become aware to the heaviness of your right hand.
Feel a soothing wave of heaviness flowing from the right hand thumb to the second finger,
Third,
Fourth,
Fifth finger,
Palm of the hand,
Back of the hand,
Right wrist,
Lower arm,
Elbow and upper arm,
Right shoulder,
Armpit,
Side of the torso,
Waist,
Hip,
Right thigh,
Back of the thigh,
Kneecap,
Back of the knee,
The right shin,
Calf muscle,
Ankle,
Heel,
And sole,
Top of the right foot,
Big toe,
Second,
Third,
Fourth,
And fifth toe.
The whole right side of the body.
Now feel the heaviness of the left hand,
The left hand thumb,
Second,
Third,
Fourth,
And fifth finger,
Palm of the hand,
Back of the hand,
Left wrist,
Lower arm,
Elbow,
Upper arm,
And shoulder,
Armpit,
Left side of the torso,
Waist,
Hip,
The left thigh,
Left knee,
Back of the thigh,
Left kneecap,
Back of the knee,
Shin,
Calf muscle,
Ankle,
Heel,
Back of the heel,
And sole,
Top of the left foot,
The big toe,
Second,
Third,
Fourth,
And fifth.
And fifth toe.
The heaviness of the whole left side of the body.
Feel a wave of heaviness flowing down from the top of the head to the forehead,
Right eyebrow,
Left eyebrow,
The center of the brows,
Right eyelid,
Left eyelid,
Right eye,
Left eye,
Right ear,
And the left ear,
The nose,
Tip of the nose,
Right nostril,
Left nostril,
The upper lip,
Lower lip,
Right cheek,
Left cheek,
And the chin,
The throat,
The upper lip,
Pit of the throat,
Right collarbone,
Left collarbone,
Right chest muscle,
Left chest muscle,
And the sternum,
Abdomen,
Navel,
Lower abdomen,
And the groin.
The whole right leg,
Whole left leg,
Both legs together,
The whole right arm,
The whole right arm,
Whole left arm,
Both arms together,
The front side of the body,
The back,
The back,
Shoulders,
Neck,
And head.
The whole body together.
Full body awareness.
Envelope your entire body in awareness.
Now become aware to the subtle movements caused by the breath flowing in and out of your body.
Feel the muscles of respiration expanding during the inhalation and relaxing with the exhalation,
Causing the belly to gently rise and fall.
Bring your awareness to the breath flowing in and out at the nostrils.
And feel the sensation of air moving past the skin surrounding the nostrils.
Feel the air being drawn in through both nostrils separately during the inhalation and uniting at the brow center,
Then separating again and flowing out of the nostrils during the exhalation.
Feel the breath flowing in and out through both nostrils evenly.
Even if one nostril is more dominant than the other,
Visualize the breath flowing equally through both nostrils in and out.
And now begin mental alternate nostril breathing in the following manner.
Inhale left nostril,
Exhale right,
Inhale right,
Exhale left.
One,
Inhale left,
Exhale right,
Inhale right,
Exhale left.
Two,
And continue counting in this manner.
If you lose count or get distracted,
Again return to one and continue.
VPN tactics you can do for your body breathing.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
