Begin by finding a comfortable seat,
Either seated in a chair with your back supported and feet flat on the floor,
Or on a cushion on the floor,
As long as you're comfortable and you can sit with the spine tall.
Begin by taking three or four slow,
Deep inhalations and exhalations.
And with every inhale,
You notice that the spine grows a little taller.
And as you exhale,
You notice that the shoulders can drop and you find yourself more relaxed.
Just take your time as you come into your seat.
And then you'll begin the practice by seeing or feeling the breath rise through the left nostril,
Touching just behind the third eye as you inhale.
And then exhaling,
Seeing the breath move out the right nostril.
As you inhale,
See or feel the breath rise through the right nostril,
Touch just behind the third eye.
And as you exhale,
You see the breath descend through the left.
So stay with this pattern.
See or feel or experience the breath,
Maybe even as light,
Rising through the left nostril as you inhale,
Starting to illuminate the space behind the third eye.
And then as you exhale,
That light moves out through the right.
Again,
Moving in through the right and out through the left.
Allow the body to be relaxed,
The jaw,
The face.
And breath is steady and even.
And now the next time you see the breath rise through the left nostril,
You'll pause at the top of inhalation just for a moment.
Allow that energy or prana to collect behind the third eye,
More towards the midbrain.
And then you'll exhale a little bit longer than your inhalation.
So maybe not quite double the length,
But a little longer than inhale.
And then next time you inhale on the right,
You'll pause at the top of inhalation,
Allowing that breath,
That prana to collect,
Gather the midbrain.
And then you'll exhale a little longer than the inhale out the left.
And just stay with this practice.
You'll sense or see or feel in this technique.
Light rises or moves.
You see or feel prana through the left nostril,
Collecting at the midbrain as you pause.
And then as you exhale a little longer,
Body settles,
Mind settles.
And again,
Pause,
Energy collecting in the midbrain.
And then you'll exhale a little longer on that left side.
So stay with the technique another minute or so.
Keep the body relaxed.
Allow the mind to settle into the prana.
And now you'll simply let go of the technique.
Allow your awareness to rest in the midbrain,
This space now.
The prana is concentrated,
It's illuminative,
Effulgent,
Almost resplendent with prana,
With light.
And now as any thought comes into your mind,
It's as though it becomes subsumed by this light.
And you can silently repeat to yourself,
Neti neti,
Not this,
Not that.
Any thought or feeling or belief that arises,
Neti neti,
Not this,
Not that,
And becomes subsumed in that inner knowing,
That light of intuition.
The recognition of your inner D,
The knowing.
Keep bringing yourself back to the witness,
The observer,
Watching and experiencing this light.
And anything that pulls your attention away from it,
Neti neti,
The thought becomes subsumed.
Neti neti,
Not this,
Not that.
Simply acknowledging the existence of the inner knowing.
And continue to rest there for another couple of minutes.
And now before coming out of the practice,
Take a moment to deepen your breath.
Inhaling a sense of peace and exhaling any chaos.
Inhaling calm and exhaling agitation.
Inhale a sense of renewal and exhale a sense of letting go.
And then as you're ready,
Bring the chin down towards your chest.
Deepen the breath as you rub the hands together,
Creating some friction between the hands,
Cupping the hands over the eyes,
Revitalizing your senses,
Opening your eyes.
Slowly coming back.
Taking this knowing with you throughout the rest of your day.
