This practice is done lying on the back in relaxation pose.
Bring the arms beside the body a distance away so that the shoulders can open and the chest can lift.
Palms gently curl towards the ceiling.
Legs are apart,
Feet rolled out and move the legs to a position so that you feel the back of the hips are relaxed.
You might like to place a rolled up blanket underneath the knees if there's any discomfort in the lower back.
Even a low cushion or a blanket underneath the head for support.
Tuck the chin in slightly so the back of the neck is lengthened.
Adjust your clothes,
Your position,
Whatever you need to do so that you can practice without moving and without any discomfort.
Close your eyes and keep them closed for the rest of the practice.
Become aware of sounds in the distance.
Become aware of the most distant sounds that you can find.
Let your sense of hearing operate like a radar beam,
Searching out distant sounds and following them for a few seconds.
Move your attention from sound to sound without attempting to identify the source.
Gradually bringing your attention to closer sounds,
To sounds outside where you are now,
And then sounds inside the room.
And develop an awareness of this room without opening your eyes.
Visualise the four walls,
The ceiling,
The floor and your body lying on the floor.
See your body lying on the floor.
Total awareness of your body lying in perfect stillness.
Become aware of the space that is occupied by your body.
Become aware of the whole body and the floor.
Begin to notice the different meeting points of the body and the floor.
These are very subtle physical points between the body and the floor.
Feel the meeting points between the back of your head and the floor.
Shoulder blades and the floor.
The elbows and the floor.
The back of the hands and the floor.
The buttocks and the floor.
The calves and the floor.
The heels and the floor.
Awareness of all the meeting points between the body and the floor.
The sensation of all points simultaneously,
Evenly.
Go on feeling these points clearly and distinctly.
Switch your attention to the eyelids.
Feel the narrow line of meeting between the upper and lower eyelids.
Feel the sharp points where they meet.
Intensify your awareness between the eyelids.
And then the lips.
Centre your attention on the line between the upper and lower lips.
And that space between the lips.
And from the lips,
Go to the breath.
Drawing your attention to the natural ingoing and outgoing breath.
Feel the breath moving along the passage between the navel and the throat.
On inhalation,
Breath is rising from the navel to the throat.
And on exhalation,
Descending from the throat to the navel.
Just allowing the breath,
A gentle awareness,
Letting the breath be.
And just maintain your awareness here for a little while,
Following the flow of breath between those two points.
Become aware of the whole body.
Become aware of feelings of relaxation and stillness.
Become aware of your arms and legs and your body lying stretched out on the floor.
Develop an awareness of the room,
Walls,
Ceiling,
Noises in the room and noises outside.
And take your mind out.
Becoming completely external.
Lie quietly for a few moments with your eyes closed.
Enjoying these peaceful,
Quiet moments.
And when you are ready,
Start to move your body.
Take your time,
Don't hurry.
And when you are sure that you are aware and wide awake,
Sit up and open your eyes.
