With each exhalation, feel the warmth, joy and happiness emanating from you
.
Reflect on your exercise
.
Feel your trunk, pelvis and sacrum
.
At the end of the exercise, think about the journey
.
Experience the feeling of joy embrace the joy, happiness and bliss that flow out of your body and mind and feel them spread all over your body and around you
.
Release the tension of the whole body and feel the relaxation of the whole body from the inside out
.
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
.
Be aware of and accept the thoughts, memories and images that appear in your mind
.
Feel your whole body shining and gorgeous at the moment
.
02 review the purpose of today’s practice
.
No matter what the purpose is, embrace it with your body and mind and accept it
.
Find your inner dwelling place
.
Scan your body gradually let awareness scan your body
.
Watch your thoughts
.
Use your whole body to feel this inner desire and imagine that you really have it now
.
Observe yourself and be aware of your sense of self, or your personality
.
06
.
Be aware of every feeling of the body and its opposite
.
Sit on the ground and lean on the Yoga pillow from your lower back to your head
.
Watch what you think and don’t judge or try to change
.
03
.
Think about what you want most in your life, whether it’s health, wealth or awakening
.
Feel your left hip, leg and foot, then focus on your right hip, leg and foot
.
Imagine yourself bringing this feeling into your daily life, whether it’s a happy or a difficult time, always connected with this sense of peace
.
Be aware of your experience as a witness, and be aware of your feelings
.
Move slowly, pause for a moment, and be grateful for enjoying solitude..
.
Observe the natural flow of air in the nose, throat and chest, and the ups and downs of the abdomen with each breath
.
You can imagine a place, a person, or an experience that makes you feel safe and relaxed and makes you feel happy
.
Put these thoughts aside, incorporate them into awareness, stay awake and aware of yourself
.
Accept your current physical and mental experiences (such as heaviness, tension, warmth) and emotions (such as sadness, anger, or worry), and pay attention to the opposite experiences and emotions: if you feel sad, evoke a sense of peace; if you feel nervous, experience relaxation
.
Don’t judge or try to make changes
.
Feel your chin, mouth, ears, nose, eyes
.
Put a folded blanket under your head as a pillow
.
When you say “I’m hungry”, “I’m angry” or “I’m happy”, be aware of your identity
.
Feel your breath feel your body breathing autonomously
.
Feel the inside of your forehead, scalp, neck and throat
.
Be sure that the simple self or simple awareness is the eternal peace deeply existing in every changing situation
.
Feel that every breath is a flow of energy throughout the body
.
Prepare to place the Yoga pillow vertically on the yoga mat, and put a yoga brick under the top, so that the Yoga pillow has a slight slope
.
Accept your feelings
.
Think about your inner desire
.
The purpose of practice may be to relax, to seek a special feeling, emotion or relief
.
Know and accept the sound, smell, taste, color and light around you
.
Pay attention to your inner dwelling place, the safe harbor in your body, where you are wrapped by security, happiness and peace
.
The most fear of feelings is selfishness, but the heart is not like a cardboard box, will be gradually filled, if you love more, the capacity of the heart will become larger and larger
.
Scan your left arm, left palm, right arm and right palm with awareness, then scan both arms and hands at the same time
.
When the perception of yourself rises, experience the opposite knowledge while observing, and accept your experience as it is
.
10
.
End with your own speed, slowly return to real life, back to the current environment around you
.
