This procedure heals and removes tensions from the various parts of your body, thereby allowing you to escape body awareness. Begin by sitting comfortably in your chosen posture. If you wish, you can record audio to help you keep track of timing and body parts (in this and subsequent visualization exercises).
1 min.
Pay attention to any environmental sounds: a whirring fan or air conditioner, people chatting, birds singing. Then shift attention to your internal sounds, such as your heartbeat and any currents flowing in your body, especially in the lower abdominal area.
1 min.
Close your eyes, but try to remember and visualize the walls around you and the roof over your head.
1 min.
Pay attention to the areas of your body where your weight is resting on the ground. Become acutely aware of this contact with the Earth.
1 min.
Feel your chest rising and falling with each breath. As you do so, fix your attention on your chest and nipples.
15–20 min.
Then shift your attention to each of the parts of your body noted below, for about 20 seconds each. As you concentrate on each part, you may recite “ōm śānti śānti śānti” three times, to relax any tensions that may have accumulated there:
Face:
forehead, eyes, ears, cheeks, nose, lips, chin, entire face, breath.
Feet:
big toes, second toes, middle toes, fourth toes, small toes, soles of feet, tops of feet, heels.
Legs:
ankles, calves, knees, outer thighs, inner thighs.
Torso:
buttocks, abdomen, chest, shoulders, armpits, upper arms, elbows, forearms.
Hands:
thumbs, index fingers, middle fingers, ring fingers, little finger, palms of hands, backs of hands.
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