You can use this meditation as a practice of relaxation or either seated.
Get yourself into a relaxed position.
Adjust any clothing.
Adjust your body.
Close the eyes.
Feel your position.
And allow yourself to become physically quiet.
Stop all physical movement and become motionless.
The body is quiet but under your control.
Feel there is no movement of the toes,
Fingers,
Head or legs.
No tightening of any muscles.
No stretching of the body.
Now take your awareness inside.
Begin to investigate the whole physical body.
Follow with me through the body.
As we go through every joint,
Every muscle.
Come to the head.
Feel the joints of the skull bones.
And feel relaxation down into the temples.
Into the inner ear,
Jaw,
Lips.
The lips are softly touching.
Release all tension in the neck,
Collarbones,
Shoulders,
Upper arms,
Elbows,
Lower arms,
Wrists,
Palms of the hands,
Back of the hands,
And the fingers.
Feel the whole of the torso,
Hips,
Go into the back of the kneecaps,
Feel the ligaments at the back of the knee,
Ankles,
Top of the feet.
Relax the whole body.
Investigate if there's any tension.
And if there's any tension,
Loosen it.
If there's any tightness,
Release.
No physical movement.
Feel where the physical body is moving on its own,
Without effort.
Notice which parts are moving.
And then follow the movement and notice it is due to the inhalation and exhalation,
Expansion and contraction.
Notice where there is tension,
That the body is moving.
Keep watching expansion,
Contraction,
All the time.
The breath flowing in and out.
There's even a more subtle movement from the breath.
And that is in the throat.
Take your awareness to the throat and notice the movement.
Notice a subtle depression as you inhale and a release as you exhale.
The breath flowing in and out.
The breath flowing in and out.
Bring your awareness to the nostrils.
Notice the breath flowing in and out spontaneously.
Notice the sensation at the nostrils.
Now imagine the two streams of air that you are breathing into the nostrils,
Coming up to form an apex at the center of your forehead.
The breath is the cause of all inner movement,
Even causing a palpitation in the central channel.
Feel if you can feel a palpitation,
A movement in Brumadia,
Between the two eyebrows,
As you breathe in,
Feel in the center of the forehead.
Become aware of all movement,
The movement of the breath.
The inspiration,
The expiration through the nostrils.
From the big movement of the belly,
To the heart beating,
To the nostrils,
To the center of your forehead.
And now even more subtle,
The whole body vibrating,
Each and every part of the body,
And all the energy in the body is moving.
We have just shifted our awareness to notice it.
It is happening all the time.
Bring your attention to the eyebrow center.
Observe the dark space in front of the closed eyes.
The eyes are completely relaxed,
And you are not concentrating too hard.
Observing the empty sky,
Observe the infinite black space.
You are in the aspect of the mind which is perceiving.
Experience the space of consciousness,
The space extending beyond the realm of physical senses.
It is the space located,
Above your throat,
Below the top of your head.
Experience the black sky of the infinite consciousness,
The spaciousness throughout your entire head.
Develop total awareness of this inner space,
Above you,
Below you,
Behind you,
All around you.
There is nothing but the sensation of the empty sky.
Focus your attention on the space inside the head.
Imagine inside the head is like a cave,
A small dark room.
The forehead forms the front wall,
The back of the head forms the back wall,
The sides of the head form the side walls.
The base of the brain at the level of the eyes and ears forms the floor.
The crown of the head is the ceiling.
Be aware of the spaciousness in the form of a cave or a small black room.
Develop the experience that you would have in a completely dark closed room without any lights,
Doors or windows.
Experience the space of consciousness.
Imagine you are standing in a room,
Standing in the middle of the room and look all around.
Take your awareness to the front of the room,
Behind the wall of the forehead.
Slowly walk towards the back wall,
The back of the head.
From the back,
Observe the front.
Come to the center of the head.
Visualize yourself standing there.
Look all around.
Feel the vastness.
Feel the emptiness.
Feel the fullness.
Develop the experience of inner silence,
Inner stillness,
Mental immobility.
Detach yourself from the perceptions of the mind,
From the perceptions of the body.
Complete awareness of the inner state of silence and immobility.
And now become aware of the same space,
The space that pervades your head,
Is pervading your whole body.
Spaciousness,
Vastness,
Emptiness.
Develop awareness of the physical body as we gently now end the practice.
Become aware of your body in its position,
The heaviness,
The weight,
The shape,
The form.
Externalize your mind,
Listening to the sounds.
Awareness of your breathing process,
Be aware of your surroundings and start to breathe deeply.
Practice is complete.
Om Shanti,
Shanti,
Shanti.
Shri Aadhenadaya Namostu Tasmai Yena Pratishtha Hatha Yoga Vriya Vibhashanti,
Vibhashanti,
Vibhashanti Nacchate Pranataraja Yogam Arorame Chorare Rohaniva Arorame Chorare Rohaniva Shanti,
Shanti,
Shanti Peace,
Peace,
Peace.
