Add a circle of friends of teachers watching teachers through wechat along with you ~ prepare to put the Yoga pillow vertically on the yoga mat and put a yoga brick under the top to make the Yoga pillow have a slight slope.
Sit on your bones and rest on the Yoga pillow from your lower back to your head.
Place a folded blanket under your head as a pillow.
Know and accept the sound, smell, taste, color and light around you.
Release the tension of the whole body and feel the relaxation of the whole body from inside to outside.
1 think about your inner desire, think about what you want most in your life, or health, or abundance, or awakening.
Feel this inner desire with your whole body and imagine that you really have it at the moment.
2 review the purpose of today’s practice.
The purpose of practice may be to relax and rest and explore a special feeling, emotion or relief.
No matter what the purpose is, embrace it with your body and mind and accept it.
3 find your inner home, pay attention to your inner home, the safe harbor in your body, where you are wrapped in security, happiness and peace.
You can imagine a place, a person, or an experience that makes you feel safe and relaxed and makes you feel happy.
In the process of practice or daily life, once you feel troubled by emotions, thoughts or life situations, or want to find a sense of safety and relaxation, you can return to your inner residence.
Scan your body gradually let awareness scan your body.
Feel your chin, mouth, ears, nose and eyes.
Feel the inside of your forehead, scalp, neck and throat.
Scan your left arm, left palm, right arm and right palm with awareness, and then scan both arms and hands at the same time.
Feel your torso, pelvis and sacrum.
Feel your left hip, leg and foot, and then focus on your right hip, leg and foot.
Feel your whole body shining and gorgeous at the moment.
5 feel your breathing and feel your body breathing autonomously.
Observe the natural flow of air in the nose, throat and chest and the fluctuation of the abdomen with each breath.
Feel that every breath is a flow of energy through the whole body.
6 please accept your feelings.
Don’t judge or try to make changes.
Accept your current physical and mental experience (such as heaviness, tension and warmth) and emotions (such as sadness, anger or worry), and pay attention to the opposite experience and emotions: if you feel sad, evoke a sense of calm; If you feel nervous, experience relaxation.
Be aware of every feeling of the body and its opposite.
Watch your thoughts, be aware of and accept the thoughts, memories and images that appear in your mind.
Observe your thoughts without judging or trying to change.
When your view of yourself rises, experience the opposite understanding while observing, and accept your experience as it is.
Experience the feeling of joy, embrace the joy, happiness and bliss that flow from your body and mind, and feel them spread throughout your body and around you.
With each exhalation, feel warmth, joy and happiness emanating from your body.
Observe yourself and be aware of your sense of self, or your personality.
When you say “I’m hungry”, “I’m angry” or “I’m happy”, be aware of your identity.
Aware of the experience of being an eyewitness, aware of these feelings.
Put these thoughts aside, integrate them into awareness, stay awake and be aware of yourself.
10 reflect on your exercise.
As you come to the end of the exercise, think back on your journey.
Make sure that pure self or pure awareness is the eternal peace deeply existing in every changing situation.
Imagine that you bring this feeling into your daily life.
Whether it’s happy or difficult, you should always be connected with this sense of calm.
End, at your own pace, slowly return to real life and return to the current environment around you.
Move slowly, pause for a moment, and be grateful for enjoying solitude…
