- Lie on your back. Relax the whole body on the ground legs apart, hands apart, palms facing the roof, smiling face, let go all parts of the body. As you repeat the prayer feel the resonance throughout the body.
- Instant relaxation technique (IRT)
- Linear awareness
Now slowly bring the left hand over head along the ground. Slowly turn over the left side. Place the head on the left arm. The right leg on the left leg, right palm on the right thigh. Let the whole body relax.
The entire weight of the body coming down to the ground through the left side. Fine linear awareness. Slowly start coming up to the Tadasana. Let all the movements slow down. Let the breathing be deep, slow and continuous. Keep your eyes closed. Carefully feel the changes in your body as you reach the vertical position. Feel the flow of the blood down the heart . Feel the heartbeat and the pulse.
Chant Mmmm…….. (Bhramari) to generate 3D awareness and feel the whole body resonating.
Slowly lean forward. Feel the weight of the entire body on the toes. Pointed awareness. Slowly lean backwards. Feel the weight on the heels. Surface awareness. Come to the center . Lean to the right . the weight of the entire body is on the right edge of the right foot. Linear awareness. Lean to the left. Come to the center. Fine surface awareness . Now the whole body is centered, the weight of the whole body is equally distributed throughout the soles of the feet. Relax the shoulders , arms hanging freely down. Smiling face. Feel all the changes taking place in the body.
“Sarve bhavantu sukhinah Sarve santu niramayah
Sarve bhadrani pasyantu Ma kascit duhkha bhagbhavet
Om Santih Santih Santih”
It implies May all be happy. May all be free from disease. May all see only things auspicious. May none be subject to misery