Put 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
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Sit on the ground and lean on the Yoga pillow from your lower back to your head
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Put a folded blanket under your head as a pillow
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Know and accept the sound, smell, taste, color and light around you
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Release the tension of the whole body and feel the relaxation of the whole body from the inside out
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1
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Think about your inner desire, think about what you want most in your life, or health, or abundance, or awakening
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Use your whole body to feel this inner desire and imagine that you really have it now
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2
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Review the purpose of today’s practice
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The purpose of practice may be to relax, to seek a special feeling, emotion or relief
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No matter what the purpose is, embrace it with your body and mind and accept it
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3
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Find your inner dwelling place, pay attention to your inner dwelling place, the safe harbor in your body, where you are wrapped by security, happiness and peace
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You can imagine a place, a person, or an experience that makes you feel safe and relaxed and makes you feel happy
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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
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4
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Scanning your body gradually allows awareness to scan your body
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Feel your chin, mouth, ears, nose, eyes
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Feel the inside of your forehead, scalp, neck and throat
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Scan your left arm, left palm, right arm and right palm with awareness, then scan both arms and hands at the same time
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Feel your trunk, pelvis and sacrum
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Feel your left hip, leg and foot, then focus on your right hip, leg and foot
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Feel your whole body shining and gorgeous at the moment
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5
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Feel your breath, feel your body breathing autonomously
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Observe the natural flow of air in the nose, throat and chest, and the ups and downs of the abdomen with each breath
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Feel that every breath is a flow of energy throughout the body
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6
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Accept your feelings
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Don’t judge or try to make changes
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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
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Be aware of every feeling of the body and its opposite
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7
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Watch your thoughts, be aware of and accept the thoughts, memories and images that appear in your mind
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Watch what you think and don’t judge or try to change
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When the perception of yourself rises, experience the opposite knowledge while observing, and accept your experience as it is
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8
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Experience the feeling of joy, embrace the joy, happiness and bliss that flow out of your body and mind, and feel them spread throughout your body and around you
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With each exhalation, feel the warmth, joy and happiness emanating from you
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9
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Look at yourself and be aware of your sense of self, or your personality
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When you say “I’m hungry”, “I’m angry” or “I’m happy”, be aware of your identity
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Be aware of your experience as a witness, and be aware of your feelings
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Put these thoughts aside, incorporate them into awareness, stay awake and aware of yourself
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10
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Reflect on your practice
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At the end of the exercise, think about the journey
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Be sure that the simple self or simple awareness is the eternal peace deeply existing in every changing situation
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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
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——Wonderful recommendation: Yang Mi and Wei daxun’s official announcement on Weibo! At the end of the year, Liu Dehua was officially married, and all the stars in the circle expressed their blessing
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Liu Dehua’s condition has been diagnosed, which is more serious than expected
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The remaining seven concerts were cancelled! Is divorce news official? Angela baby has finally responded positively to her marital status
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Four words are heartbreaking
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39 year old Xie Na is officially pregnant with her second child: the whole network is congratulating, but I feel sorry for her situation! Nicholas Tse disease recurrence, Cecilia Cheung accompanied treatment? Xie Xian collapsed for a time
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She was sleeping for five years by Huang Xiaoming
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After being dumped, she not only compensated 10 million yuan, but also was banned for 10 years 👆 (click blue to view) 👆。
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