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Finding your comfortable position.
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Ideally our back is straight upright.
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The contact of your body with the floor.
Feel the earth element beneath you.
And surrender the whole weight of the body to the floor.
Bring your awareness then to your face.
And without moving,
Just allow the eyebrows to soften.
And the moment there is no need to concentrate,
Analyze anything.
And this kind of activities,
Mind activities,
Can cause the tensions in the eyebrows.
Feel how the eyelids gently covering the eyes.
Relax your cheeks,
Relax the jaws.
Allow for that natural expression of your face to appear.
Relax your whole face muscles.
Then relaxing the neck,
Shoulders.
Relax the elbows.
And feel your both hands touching your knees or your thighs.
Fingers naturally curved.
And index fingers and thumbs gently touching.
Bring your awareness then to the back.
Feel and relax your whole back muscles.
Relax the hips,
Thighs,
Knees,
Calf muscles and the feet.
Feel your both legs.
The whole spine column from the base to the top.
The shoulders,
Arms,
Hands,
Fingers.
The head and face.
And finally relaxing the chest and the abdominal muscles.
Feel your whole body from the toes to the head relaxed.
Comfortable and notice the growing sense of stillness in your body.
Having the awareness with the whole body,
All parts of the body at the same time.
Feel.
And then withdraw the awareness more inwards.
That we feel the body as before but now from within.
Notice the warmth in the body.
Maybe the heartbeat,
The digestion.
And just like we felt we are in this room,
Now you are in the room of your own body.
The body which is relaxed and motionless.
And then direct your attention to the breath.
Inhalation,
Exhalation.
How the body is expanding slightly with inhalations.
And contracting with the exhalations.
Let the breath flow naturally.
Relax.
And observe from within the body the harmony between body and breath.
Every exhalation helps the body to remove any remaining tensions if there are some.
Every exhalation removes the toxins.
Any accumulated tensions or negative energy or any heavy feelings,
Thoughts,
All of this is leaving the body and mind each time when you exhale.
And then you are in the room of your own body.
And each inhalation brings to the body the vitality,
The prana,
To each and every cell in the whole body.
And exhalations removing the toxins and tensions and the negative energy.
The inner purification.
Exhalation.
Exhalation.
Exhalation.
Observe how gradually breath by breath we feel more comfortable here,
More at ease.
Even more alive,
Conscious.
Exhalation.
Although our breath comes through the nostrils,
Feel,
Visualize that you breathe through the whole body.
Breathing in through the whole body,
Breathing out through the whole body.
Exhalation.
And now we will bring our awareness to the navel.
Relax the abdominal muscles.
And feel the movement of the breath in the abdominal area.
Exhalation.
And then for a while we will guide the awareness with the inhalation from the navel.
The breath is rising up towards the throat.
And then with the exhalation descending from the throat to the navel.
There is no need to deepen the breath or interfere,
Just feel this process.
Inhalation from the navel to the throat,
Exhalation from the throat to the navel.
Exhalation.
And in the same time be relaxed.
That's always the first,
Relaxed,
Relaxed.
Breathing in from the navel to the throat.
And breathing out from the throat to the navel.
Exhalation.
And then for a while we will guide the awareness with the inhalation from the navel.
Exhalation.
And then we let go of this concentration on the breath and feel the whole body.
From your toes to the head.
Relaxed,
Motionless.
And your being here in this room.
Again we feel that contact with the floor.
Feel the hands on your knees or thighs or lap.
Feeling the body from outside,
The gentle air touching the skin.
And take one deeper inhalation,
Exhalation.
And we will chant the Aum again three times together,
Followed by Aum Shanti,
Shanti,
Shanti.
Take a deep inhalation.
Aum.
Aum.
Aum.
Aum Shanti,
Shanti,
Shanti.
And slowly move the fingers,
Open and close your palms.
And then bring the palms together.
Place your warmer hands on the face.
Gently massage your face muscles.
Behind the palms,
Open your eyes.
And then bend forward,
Relax your neck,
Your back muscles.
And then with the help of your hands,
Slowly come up again and open your eyes.
Aum.
