Gasho meditation.
Firstly,
Assume your meditation posture.
Close your eyes and place your hands in gasho in front of your chest.
Your arms and your hands should be relaxed.
Release any tension that may creep in and now run your mind over your body,
Checking your posture and releasing any tension that you find there with each out breath.
And check your shoulders and also release any tension that you find there.
Allow your spine to rest in its natural curve,
But sit up straight with your head balanced comfortably on your neck as if there were a thread from the heavens holding it erect.
If you're using a chair,
Make sure that you are not resting against the back of it and that your feet are planted firmly on the floor.
If you have a physical problem and need the back support,
Then place a cushion or bolster there if necessary.
Make sure that you're relaxed,
Alert and comfortable.
Now go over your body one more time from the crown of your head down to the tips of your toes,
Releasing any tension that you find and allowing your body to sink down into gravity.
Your posture will give you the sense of quiet dignity,
Poised and alert and perfectly stable.
Now bring your attention to your breath.
Follow your breath all the way in and all the way out.
Feel your belly rise and then fall with the breath.
Can you sense your breath in other parts of your body?
Really go into the experience of the breath.
Where do you feel it?
What does it feel like?
Just observe it.
You don't need to do anything with it.
Just allow the breath to breathe itself in and out.
And if your mind wanders,
This is okay.
Just acknowledge this.
Let the thought go and bring your awareness back to the breath.
Spend a few moments focusing on the breath and allowing the mind to settle.
Now when you are ready,
You may open your eyes just a little.
Keep them gently half open with a soft gaze and focus your attention on the tips of your fingers where the two middle fingers meet.
Keep your focus here and if thoughts come into your mind,
Again,
Simply acknowledge them and bring your focus back to your fingertips.
Keep returning your focus to the tips of your middle fingers.
Don't try to achieve anything.
Have no goal for this practice.
Simply rest your awareness on your fingertips and try to become fully absorbed into this experience to the exclusion of everything else.
You may find that the sensation of energy manifests at your fingers or on your palms or elsewhere in your body.
Note this,
But keep your focus on your fingertips.
Note whatever arises,
But always return to your fingertips and allow your breath to be natural.
Be aware of any tendency for your head to tilt forwards.
If this happens,
Again,
Bring your head back into the upright position and allow your eyes to look down.
There is no need to tilt the head.
Maintain your focus on your fingertips for a few more moments.
Allow whatever arises to arise and then let it go.
Now slowly close your eyes and return your attention to your breath.
Watch the breath going in and out.
Feel the breath in your body.
Feel the rising and falling of your belly.
Keep your awareness on your breath for a few moments,
Noticing its effect on the rest of the body.
Then just gently bring your awareness back into the room that you were in.
Become aware of the weight of your body connected to the earth.
Take a few deep breaths and in your own time,
Gently open your eyes and lower your hands.
