Sit comfortably in a symmetrical posture,
Keeping the torso,
The neck and the head aligned straight.
Relax the body.
Relax the breath.
Open your shoulders and interlace the fingers,
Placing the joined hands on your lap in front of the bladder.
The entire spinal column is now in its natural curvature.
No tension in the neck.
The head is relaxed.
Close your eyes.
Relax the eyelids.
The eyebrows are relaxed.
The eyelashes are relaxed.
The eyeballs are relaxed.
Gather your attention into the midpoint of the two eyebrows above the nose.
Anchoring the mind into the midpoint of the two eyebrows.
No physical pressure.
Just the gentle repose.
Close your eyes.
Become aware of the natural flow of the breath.
The in-breath coming in through the nostrils and out-breath leaving the nostrils.
Feel the touch sensation of each breath,
In-breath and out-breath in the nostrils.
Take note of any internal sound current in your mind.
Flooding your awareness but don't lose a single breath.
No effort to control the breath.
Just watching the natural flow of each breath.
Watch the breath rising up in the nostrils.
Subtle energy sensation near the midpoint of the eyebrows.
Inside.
Subtle energy sensation on the top of the head in the fontanel.
Follow the pathway of the breath.
Feel the subtle energy sensation.
Feel the subtle movement sensation in the sternum at the center of the chest.
Gentle movement sensation in and around a sensitive point in the sternum at the center of the chest.
You are watching the subtle energy sensations from the midpoint of the eyebrows.
In your awareness everything is effortless effortlessly inside that sensitive point in the sternum.
There is subtle energy sensation in the center of the heart space.
Finding the center of the heart space by way of subtle feeling the in-breath is merging into the emptiness of the center of the heart space.
And the out-breath is coming up from that center of the heart space.
Subtle energy sensations.
The in-breath is merging into the subtle energy sensation at the center of the heart space.
And the out-breath is released from that center of the heart space.
You are watching the flow of each breath.
Watch the entire in-breath and the entire out-breath.
Watching the complete flow of each breath.
One breath at a time.
Keep at it with joy.
The subtle feeling in the center of the heart space.
The subtle energy sensation in the sternum the subtle sensation on the top of the head.
And the subtle energy sensation in the nostrils are all synchronized with each breath.
The in-breath merging into the heart and the out-breath leaving the heart.
Merging with each in-breath.
Releasing with each out-breath.
Freedom in each breath.
Keep at it with joy.
If there is any sensation of warmth in the center of the chest,
Take note.
If there is light in the forehead,
And near the midpoint of the eyebrows,
Observe.
Letting go in each breath.
Breath by breath.
Nothing to do.
Just to be.
Withdraw all attention back into the midpoint of the eyebrows.
Remaining aware of each breath.
Note the stillness in the eyeballs.
And now gently open your eyes.
Just enough to gaze down the body.
Stillness in the body.
Calmness in the breath.
Slowly raise your gaze and open your eyes wide.
Look into the yonder.
Remaining aware of each breath.
And now close your eyes.
Relax your posture.
Aum.
That's it.
