- Daily – If you have some time to spare and are in a quiet setting
- The whole meditation need not last longer than fifteen minutes.
- In all the periods specified in this exercise, do not go by the clock but by your feeling.
- Take care to adopt such a position of the body that the body itself cannot (because of fatigue, for instance) be a cause of distraction.
- Sit on a simple straight-backed chair in poised posture.
- Your feet,
- pointing directly ahead
- hip- or shoulder-width apart
- Your hands,
- on your thighs
- the right hand is laid over the left
- ‘cup’ them limply in your lap
- with thumbs touching
- with your wrists at the tops of your thighs.
- Keep your neck and head straight.
- Pull the chin back slightly and downwards.
- Keep the spine straight, keep the back relaxed.
- Breath softly through your belly.
- Breath in through the nose- calm and strong.
- Breath out through the nose- calm and strong.
- There is no pause between the in-breathing and the out-breathing.
- There is no pause between the out-breathing and the in-breathing.
- Place your awareness
- on the head and the middle of the spine.
- on the point lying between and a little behind the eyebrows, at the root of the nose, inside the forepart of the brain.
- on a point inside the larynx.
- on your two arms and hands.
- on the whole surface of your body.
That is, picture your bodily self with the utmost possible clarity.
- Notice an inner tranquillity in the body.
- Let this feeling stream from the heart
- into the body
- through your arms towards the hands
- through your legs towards the feet
- and, finally, the head.