Let's start the practice by chanting Aum three times.
Bring your hands together in prayer.
Inhale.
Aum.
Inhale.
Aum.
Inhale.
Aum.
Now close your eyes.
Find a comfortable sitting position.
With your spine straight.
And the back of your neck long.
Let your hands rest on your thighs or knees.
With your arms and shoulders relaxed.
Gently push your hips into the floor.
And reach with the top of your head towards the ceiling.
Keep a gentle smile on your lips.
Become aware of a feeling of peace and well-being all around you.
Now visualize your whole body.
As if you were sitting in front of a mirror.
Starting at your feet.
Scan your body from the bottom up towards your head.
Observe every detail.
The shape.
The position of your feet.
Your legs.
Your hips.
Your spine.
Your belly.
Your chest.
Look at the shape of your fingers.
Notice your hands.
Your arms.
The position of your shoulders.
The shape of your lips.
Your nose.
Your ears.
Your eyes.
And your forehead.
Now continue to visualize your whole body.
From the front.
Your whole body from the back.
Your whole body from the right.
Your whole body from the left.
Your whole body from the top.
Now direct your awareness to your feet.
Become aware of the stillness of your feet.
Shift your awareness to your lower legs.
Feel your lower legs and become aware of their stillness.
Become aware of your knees.
Feel the stillness in your knees.
Become aware of your thighs.
Notice the stillness in your thighs.
Become aware of your pelvis.
Feel your pelvis rooted to the earth.
Become aware of your belly.
Feel the breath coming in and out of your belly.
Become aware of your chest.
Notice your natural breath coming in and out of your chest.
Now shift your awareness to your back.
Become aware of the stillness of your back.
Your back is straight,
Still.
Now become aware of your arms.
Feel the sensations in your arms.
Feel the stillness.
Become aware of your hands.
Notice any feelings in your hands and fingers.
Resist any temptation to fidget with your fingers.
Notice that your hands are completely still and resting on your thighs.
Become aware of your shoulders.
Feel any sensation present in your shoulders.
Your shoulders are relaxed and still.
Become aware of your neck.
Feel any sensations in your neck.
Your neck is long and pushing towards the sky.
Finally,
Become aware of your whole body.
Experience your whole body.
Steady and still like a mountain.
And now we start to observe the element of water throughout our body.
Bring your awareness to your feet.
Visualize and sense your feet.
And as you do so,
Observe the element of water in your feet.
Become aware of the element of water in the tissues of your feet.
The water within the cells.
The water within your blood.
Feel the liquidity of the water element within your feet.
Bring your awareness to your lower legs.
Visualize and sense the shape and position of your lower legs.
And observe the element of water.
Become aware of the element of water in the various tissues.
And feel the liquidity of the water element in your legs.
Bring your awareness to your knees.
Visualize the shape and position of your knees.
And now observe the water element within your knees.
Become aware of the water element in the tissues in your knees.
Feel the liquidity of the water element in your knees.
Bring your awareness to your thighs.
Visualize the shape and position of your upper legs.
And observe the water element.
Become aware of the water element in the tissues of your upper legs.
Feel the liquidity of the water element moving and pulsating through your thighs.
Bring your awareness to your pelvis.
Visualize the shape and position of your pelvis.
Observe the water element within your pelvic bowl.
Bring your awareness to your lower back.
Visualize the shape of your lower back.
And observe the water element.
Become aware of the water element in your discs between your vertebra.
Bring your awareness to your abdomen.
Visualize and sense the shape and position of your abdomen.
And observe the water element within your abdomen.
Become aware of the water element in your bladder,
Within all the organs in your abdomen.
Now bring your awareness to your entire spine.
And observe the water element in your muscles.
Bring your awareness to your chest.
And observe the water element in your chest.
Become aware of each breath carrying water particles.
Bring your awareness to your hands.
And observe the water element in your hands.
Become aware of the flow of blood through your hands.
Now bring your awareness to your arms.
And observe the water element within your arms.
Observe the water element in your shoulders and neck.
Observe the element of water in your head and face.
Become aware of the water within your mouth,
The water in your eyes,
The water surrounding your brain.
Feel your body perfectly steady and still,
Like a mountain.
Now become aware of the movements and pulsations of water throughout your whole body.
Visualize your entire body filled with the water element.
And observe how the water is circulating and moving within you.
Observe the flow of water in your body.
And as you focus on this,
You will start to experience your body as one big piece of water element.
Now bring the focus of the water element outside of your body.
Everything that is liquid outside of yourself.
Become aware of the water surrounding your feet in this river.
Notice the water in the air around you.
Become aware of the fact that all living beings are made from water.
Now expand your focus and visualize the ground below you.
All the plants surrounding us.
The clouds in the sky.
All the rivers,
Lakes and seas on this planet.
Do not start thinking.
Just allow images and sounds to come to your mind.
And observe the water element outside of your body.
Everything liquid within the body and everything liquid externally is the same water element.
There is really no me water element or other water element.
It's all the same.
Become aware of the inner and outer water merging together.
Visualize the water element inside and outside of your body joining together and becoming one.
Lose all sensations of your body.
Let go of any ideas or thoughts.
And realize that your body is one with the world.
Now take a deep breath and slowly let the awareness of your physical body return.
Feel the weight of your body against the ground.
And become aware of the sensations in your hands and feet.
Take another deep breath and relax.
Bring your hands together in prayer or Anjali Mudra.
Close to your chest.
Near your heart chakra.
We're going to end the practice by chanting one OM three Shanti.
Take a deep breath in.
OM Inhale.
Shanti,
Shanti,
Shanti.
Rub your palms together.
Bring your hands to your eyes.
Enjoy this warm sensation.
Namaste.
