Of a grieving sort.
AMM Aum Aum Begin by first bringing awareness to the breath.
Slow soft inhalation followed by a slow soft exhalation.
Feel the breath moving gently through the entire body from the crown of the head down to the feet.
Allow the breath to move from head to toe with ease.
Follow the wave of relaxation.
Now bring the awareness of the breath to the abdomen.
Feel the breath flowing in and out of the abdomen.
Slow soft inhalation in the abdomen and slow soft exhalation in the abdomen.
Continue to observe a mindful inhale and mindful exhale.
As you observe this natural rhythm,
See if you can feel a slight pause between the inhale and the exhale and a slight pause between the exhale and the inhale.
Now the natural rhythm of the breath has four parts,
Including the pauses.
Slow soft inhalation,
Pause.
Slow soft exhalation,
Pause.
Continue observing this cycle.
Slow soft inhalation,
Pause.
Slow soft inhalation,
Pause.
Slow soft inhalation,
Pause.
Relax the feet and the soles of the feet.
Relax the top of the feet and feel the breath flowing into the toes.
Relax the heels and the ankle joints.
Completely relax the calf muscles and feel them softening as you direct your breath there.
Relax the knee joints.
Relax the thighs.
Release any tension you are holding onto in the hamstrings.
Relax the gluteal muscles.
Relax the hips and relax the waist.
See if you feel a difference between the lower half of the body that is completely relaxed versus the upper half of the body.
Moving upwards,
Relax the abdomen and feel all the abdominal muscles softening.
Relax the diaphragm and the ribcage.
Relax the chest.
Relax the heart center.
Relax the shoulders and feel the breath moving down the arms softly.
Feeling the upper arms,
The elbows,
The forearms,
The wrists and hands.
Feel the breath flowing into the fingers.
From the fingertips let the breath go back up the arms to the shoulders.
And now relax the muscles in the upper back,
The mid back,
And the low back.
Bring the awareness to the tip of the tailbone and relax the spine one vertebrae at a time,
Letting the breath slowly rise up the spine.
Relax the back of the neck,
The sides of the neck,
And the front of the neck.
Completely relax the throat.
Relax the chin.
Release any tension in the jaw.
Relax the mouth and the lips,
The teeth and the tongue.
Relax the cheeks.
Relax the ears.
Relax the nose and the nostrils.
Relax the eyes and the eyelids.
Relax the forehead.
Relax the top of the head.
Relax the brain.
And now completely relax the mind.
Feel a wave of relaxation moving from the top of the head down to the toes,
Relaxing the entire body.
Feel that every part of the body is completely relaxed and at ease.
Repeat to yourself mentally,
I am deeply relaxed.
I am deeply relaxed.
With each inhale,
Repeat I am,
And with each exhale,
Repeat deeply relaxed.
Allow yourself to go deeper and deeper into the state of complete relaxation.
The entire physical body is relaxed.
The mind is relaxed.
Completely let go.
Feel that there is no tension anywhere in the body or the mind.
Enjoy this deep profound state of relaxation.
Keeping the eyes closed,
Visualize a symbol that you have a particular affinity for.
The symbol can be an aspect of nature,
The moon,
A mountain,
A flower,
A tree,
A waterfall.
It may be a deity or religious symbol if that appeals to you.
Focus on the symbol for the rest of your practice.
Simply observe the thoughts that come and go.
If the mind gets attached to any one thought,
Then gently bring the awareness back to the symbol.
This will be challenging in the beginning,
But with practice the attention will remain fixed on the chosen symbol.
Continue to focus on your symbol and reflect on its shape,
Form,
Color.
Enjoy this deep profound state of relaxation.
Now let go of the concentration.
Simply observe the breath.
Observe the mind.
And notice the effects of this practice on your body,
Mind,
And spirit.
Take a deep inhalation and chant Aum on the exhalation three times to end the practice.
Aum Aum
