Our mind and emotions flow into and connect with the world through our senses.
By learning to calm and balance our senses,
We bring calmness and peace into our minds and hearts.
Let's begin with visual concentration.
Open your eyes enough so you can see a spot of color in front of you,
Or if there are candles or flowers,
Or possibly simply picking a darker spot of hardwood floor.
Let your eyes rest on the object of your mind.
It's okay for your vision to blur,
It's okay to blink.
Simply allow your eyes to be calm and relaxed and resting on the object of concentration.
Now let your eyelids gently close.
Let your eyes rest on the object of concentration.
Let your eyes rest on the object of concentration.
Now let your eyelids gently close.
Yet maintain the stillness of your eyes and inwardly concentrate on the image of a beautiful flower or a candle flame for inner visual concentration.
Let your eyes rest on the object of concentration.
Let your eyes rest on the object of concentration.
Now we'll shift our concentration to our sense of hearing.
Begin by simply becoming aware of your ears on both sides of your head.
Let your awareness move inward into your inner ear.
It's from the inner ear that we get our sense of balance.
Concentrate in on the feeling of being balanced.
Feeling your head balancing on your spine,
Feeling your torso balancing in your seat.
Enjoy the feeling of balance.
Allow your awareness to move back to your outer ears and concentrate in on the sound of the music.
Other thoughts or sounds may come and go.
Let them simply pass through your awareness and keep yourself focused on the sound of the music.
Let your awareness move inward into your inner ear.
Now we'll shift our awareness one more time,
This time to our sense of touch.
Begin by becoming aware of the feeling of breath moving in and out through your nostrils.
Let the connection between yourself and the environment as the air passes through the nostrils and then moves back out.
Now follow the feeling of breath as it moves into your body,
Filling your lungs,
Feeling your lungs expanding,
And then feeling the air moving out,
Becoming aware of the feeling of our inner body.
Now on your next inhalation,
Take an extra deep inhalation and hold your breath for a few seconds.
As you hold your breath,
Try to feel the beating of your heart.
Your heart is nestled in between your lungs slightly to the left side of your chest.
Hold your breath for two or three seconds,
Try to feel the beating of your heart.
Release the breath.
If you're able to feel the beating of your heart,
Try to hold on to that awareness.
If you can't feel your heartbeat the first time,
Try two or three more times and then continue either with focusing on your heartbeat or continue to focus on your breath.
Your heartbeat is the most ancient of all feelings that you possess.
Your heart was beating long before you ever breathed air.
Stop jammed into robots.
You You Become aware of the feeling of concentration and heightened consciousness That you've moved into through these yogic concentration techniques Take a few moments to simply enjoy this feeling of Concentration having gathered up your mind and calmed your mind and heart By calming your senses Impress this feeling into your memory You You
