Breathe naturally in through the nose down to the belly.
Breathe as calm silently as possible but do not retain the air.
Repeat the breathing in any way.
Enjoy this moment.
Enjoy this moment and make a commitment to yourself to stay in silence and steadiness throughout the coming meditation,
The Kaya Sthiram.
Watch your body as you will see it in a full length mirror which stands right in front of you.
Now,
Watch every detail.
The shape of your feet.
The shape of your ankles.
Your shins.
The shape of your knees.
Your thighs.
Your hips.
Move on to your belly.
The shape of your rib cage,
Your breast.
Your shoulders.
Observe the shape of your arms and your hands.
Shift your awareness to the shape of your lips.
Your nose.
Your ears.
And finally,
Through your eyes and eyebrows.
Now,
Watch your body from the front,
Your whole body.
From the right side.
Observe your body from the back.
And from the left side.
And finally,
Observe your body from the top.
Now bring your awareness to the sensations of your body.
They may be positive or negative,
Comfortable or uncomfortable.
Don't judge these sensations.
Just observe them.
You are like a silent witness of the sensations of your body.
Feel any sensations in your feet.
Do they feel warm or cold?
Consider a pain.
Your ankles.
Is there tension or are they soft?
Uncomfortable or uncomfortable?
Observe sensations in your shins.
Do they feel warm or cold?
The pleasure of pain.
Your knees.
Do they feel heavy or light?
Soft or tense?
Shift your awareness to your upper legs.
Do they feel warm or cold?
Pleasant or unpleasant?
Your sitting bones.
Do they feel pleasure or pain?
Shift your awareness to your lower back.
Does it feel warm or cold?
Heavy or light?
Move on to your middle and upper back.
Does it feel tense or soft?
Do you feel pleasure or pain in there?
Now shift your awareness to your shoulders.
Do they feel tense or soft?
Observe the heaviness or lightness in your shoulders.
Move on to your arms.
Do they feel warm or cold?
Tense or soft?
Shift your awareness to your hands.
Do they feel comfortable or uncomfortable?
Heavy or light?
And finally we move to the back of our neck.
Observe if there is a feeling of pleasure or pain in the back of your neck.
Heaviness or lightness?
Now become aware of your sitting posture.
Become aware of your whole body.
Your whole body is sitting in complete stillness and steadiness.
Your body is silent and solid,
Unshakable like a rock.
Even if you want to,
There is no way to move any part of your body.
Be aware of your body.
By observing the steadiness of your body,
You will slightly lose the awareness of your body.
And become aware more and more of your breath,
Your natural breath.
You feel the air entering your body through your nose,
Filling your lungs with oxygen and your body with energy.
You loosen CO2,
You loosen all your muscles,
You get silent,
Even more silently and more focused.
With each breath,
Your awareness towards your natural breath gets stronger.
Aughs taking one deep breath and a long exhalation continue to breathe normally in natural again and again a deep inhalation and a long exhalation and breathe normally again
