Practice :
- Lie down on your back, keep the legs apart.
- Relax the body with normal breathing.
- Focus your mind to the lower part of the body. Slowly focus on tip of the toes, gently move them and relax. Feel the relaxation in the soles of the feet and ankle joint. Relax around the calf muscles and gently pull up the knee caps, release and relax. Shift your awareness to the thigh region, feel the relaxation around thigh muscles. Loosen the buttock muscles, hip joints and mentally feel the relaxation in the part. Focus on your pelvic region and waist, relax totally. R..e..l..a..x. To enhance the relaxation in the lower part of the body chant A..A..A - Kara and feel the vibrations in the lower parts of the body.
- Slowly bring your awareness to the middle part of the body. Focus on the movement of the abdomen for few seconds and feel the relaxation in the abdominal muscles. Relax the chest muscles. Shift the awareness to the lower back and relax. Feel relaxation around the muscles of back bones. Relax the middle back, upper back muscles. Totally relax the shoulder blades.
- Sensitize the tip of the fingers and relax them one by one mentally. Relax the palms, loosen the wrist joints and relax them. Feel the relaxation in the forearms region, elbow joints and biceps and triceps and relax the shoulders. Focus on your neck region, feel the relaxation around the neck muscles. Slowly move the head to the left and right and bring back to the center. Totally relax the middle part of the body. R..E..L..A..X. To enhance the relaxation middle part of the body, Chant U - Kara and feel the vibration in the middle part of the body.
- Shift your awareness to upper part of the body. Relax the cheek and chin muscles. Feel the relaxation in lower jaw and upper jaw, lower and upper teeth, lower and upper gums, lower and upper lips. Feel the relaxation in your soft and hard palate region, throat and vocal chord . Focus your mind to that particular part of the body and relax it mentally. Relax your throat and vocal chords, sensitize relaxation in your soft and hard palates. Relax your upper and lower lips.
- Focus your mind on your nostrils and observe breathing effortlessly. Feel the cool air is touching the walls of the nostrils while inhaling, feel the warm air is touching the walls of nostrils while exhaling. Sensitize the breath, feel the breath, observe few seconds and relax the nostrils. Shift the awareness to your eye region, relax the eyeballs, eyelids and eyebrows. Sensitize the temple region and relax forehead, ears, the sides of the head, back of the head and the crown region. Totally relax the upper portion of the body. R..E..L..A...X and chant M - Kara, feel the vibrations in your head region.
- Observe the whole body from the tip of the toes to crown region and relax effortlessly. To enhance the relaxation of the body chant an AUM in a single breath. Feel the soothing and massaging effect throughout the body. Experience the relaxation of each and every part of the body.
- Co-ordinate between body, mind and the breath. Expand your awareness as vast as sky. Visualize the limitless blue sky and experience the blissful state of silence within you and around you. Enjoy the silence, the bliss and feeling of relaxation through out the body.
- Slowly comeback to body consciousness. While inhaling, Chant an "AUM" Kara. Feel the resonance through out the body.
- Bring your awareness to your physical body. Move your body a little. Feel the lightness and energy through out the body. Gently bring your legs together and the hands by the side of the body. Turn to your left or right and come up effortlessly.
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