MEDITATION WHICH FOLLOWS YOGA


The following steps developed over a period of years. I started by doing a simple type of meditation -- counting breaths 1-10 -- often taught to beginning students by Zen and yoga instructors. The steps I added seemed to be a natural outgrowth of the various spiritual paths and psychological theories I was investigating at any given time.

These steps incorporate elements of Hinduism, yoga, Buddhism, Zen, Judaism and Christianity, among religions, most particularly the meditational aspects thereof; for Judaism that would be the Kabbala, and for Christianity, Christian mysticism. The steps also utilize many of the spiritual insights of Ken Wilber. The psychological elements come from Mr. Wilber, and from the field of NLP.

To the extent you are an experienced meditator, you could incorporate a greater number of the following steps. For a beginner, starting with the counting breaths 1-10 method would be the way to go.

I am unable to really guide you as to what steps were added in what order. If you familiarize yourself with all the steps by reading them a few times, probably it will become clear to you while meditating what steps to add when.

Definitions
Post-yoga floor lie
Breathing preparation
Breathing
Floor lie
Meditation
Post meditation breathing
Preparation for concluding bows
Concluding bows

DEFINITIONS

ONE = an awareness of being the entire phenomenal universe (and the non-phenomenal universe also, whatever that may be!), in other words, the state of unity and god consciousness posited by all spiritual traditions

ROW = rest of the world. In the context here of meditating, it really means the rest of creation, everything other than my own psycho-physiological organism. And when I say "my" view or "my" abdomen, etc. it has its normal meaning, that of my own psycho-physiological organism.

see...hear = a spiritual exercise mentally invoking each of the following elements of awareness, which together encompass all of reality: see, hear, smell, taste, touch, body, emote-fear, emote-feel, ego, superego, id, everything-ever-forgotten, everything-ever-repressed, sense, think, emote, body, think, do, say, think, think, say, do, no-do, no-say, no-think, no-think, no-say, no-do, know, shiviti, full shma-haolom, full shma-haolom.

The acronym for the see...hear is shsttbeeesieestebtdsttsdnnnnnnksss.

--often, but not always, the steps through the emote-feel are done with envisioning a universal front to back timeline

--this front to back timeline has the past extending out from just outside the back of my body, to my rear, to the left and to the right of me to infinity; the present inside me and extending out to infinity at my body width to the left and right of me; and the future extending out from just outside the front of my body to the front, to the left and to the right of me of me to infinity

--often, but not always, the steps from ego until the end are envisioning a universal right to left timeline

--this right to left universal timeline has the past extending from just outside the right side of my body to the front, to the rear and to my right to infinity; the present inside me and extending out to infinity at my body width to the front and rear of me; and the future extending from just outside the left side of my body, to the front, to the rear and to my left to infinity

--also note that many people ordinarily have a timeline left to right, but I've changed mine from right to left; it may be the case that a true "spiritual" timeline always would go from right to left (or maybe just the opposite of a person's normal consciousness timeline?)

--both of these universal timelines are done from the simultaneous perspective of all animals, people and inanimate objects ever extant in each of the past, present, and future portions of that timeline

shiviti = shiviti adonoy lnegdee tameed, I Set the Eternal One Before Me Always

shma haolom = the regular Jewish shma prayer, but instead of yisroal, change to haolom, so it goes Shma Haolom Adonoy Elohanu Adonoy Echawd.  This change takes it from a Judaic-centered prayer ("Hear O Israel, the Lord our God, the Lord is One") to a universalistic one ("Hear O World, the Lord our God, the Lord is One").  Additionally, the translation, or meaning, which I ascribe to this prayer is not the aforesaid traditional one, even as modified.  Instead, I understand it as "Listen, you, all you who worship and seek, All that is -- Everything -- is One."  Rabbi Ted Falcon taught this more metaphysically-oriented meaning.

shmasas = an acronym for a litany of health wishes for myself; since the issues are specific to me, the reader can design one for him- or herself

visualize = see in your mind's eye, or in front of you, as appropriate to the exercise or your own inclination; as meditational depth or experience progresses, in addition to visualizing there may also be experienced auditory or especially feeling components

--when visualizing Hebrew letters of a phrase, as in the shiviti and the shma haolom, I am also mentally "saying" to myself the corresponding sounds of that part of the phrase

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POST-YOGA FLOOR LIE

--lie on the floor on my back in a moderate spread-eagle

--make sure spine is straight and both sides of my body are congruent

--do the see...hear

--technically, this floor lie could also be seen as the last element of the yoga

BREATHING PREPARATION

--lie on mat on right side, leaning on index finger-thumb crook of right hand on bottom of ear along side of face
--check with left hand each nostril is clear by trying to breathe through it while closing the other nostril
--if not, put that left hand's index finger-thumb crook of hand under right armpit and squeeze thumb and middle finger, that should open up the clogged nostril

--repeat procedure lying on left side, with which hand to use reversed from above

--finish by going back to right side to make sure both nostrils are still clear

BREATHING

--sitting with a straight back, do the standard yoga alternate breathing exercise, with the right hand doing the opening and closing of nostrils, building up to 1-4-2 ratio, the left hand thumb-index finger circle resting on left leg

--I actually use the left hand fingers to count the number of the breath that I'm on, so I don't keep the finger circle

--I count by mentally repeating the word "Shalom" for each count, with sort of a background awareness of what number I'm on

--I do eight full (right and left nostril) breaths. 

--On the left nostril holding the breath part of the second breath, and on the right nostril holding the breath part of the sixth breath, I first raise the shoulders and drop them, then contract "inwards" all the muscles of my body, including the skull, then relax them.

FLOOR LIE

--lie on back in a moderate spread-eagle

--make sure spine is straight and both sides of my body are congruent

--pay attention to each area of the body, noticing where there may be tension

--tense those tense muscles and release, which should ease the tension

--check throughout the body that all muscles are at least fairly relaxed

--concentrating on the top half of body (from waist up)

--do shmasas, being particularly aware of any injury sites

--move attention to the areas between pinkie and ring finger of left hand and pinkie and ring finger of right hand

--move attention to areas between ring and middle fingers of left hand and ring and middle fingers of right hand

--move attention to areas between middle and index fingers of left hand and middle and index fingers of right hand

--move attention to areas between index finger and thumb of left hand and index finger and thumb of right hand

--envision, and eventually feel, moving the cuticles back on both pinkies

--envision, and eventually feel, moving the cuticles back on both ring fingers

--envision, and eventually feel, moving the cuticles back on both middle fingers

--envision, and eventually feel, moving the cuticles back on both index fingers

--envision, and eventually feel, moving the cuticles back on both thumbs

--envision trimming the fingernails of both pinkies

--envision trimming the fingernails of both ring fingers

--envision trimming the fingernails of both middle fingers

--envision trimming the fingernails of both index fingers

--envision trimming the fingernails of both thumbs

--envision polishing both pinkies with clear polish

--envision polishing both ring fingers with clear polish

--envision polishing both middle fingers with clear polish

--envision polishing both index fingers with clear polish

--envision polishing both thumbs with clear polish

--envision energy emanating from all 10 fingers

--Note: once some facility is achieved with this finger and fingernail process, all 10 fingers can be done at once for the envisioning of areas between fingers, moving cuticles back, trimming fingernails, and polishing fingernails

--concentrating on the bottom half of the body

--repeat for toes and toenails as for fingers and fingernails

--Note: once some facility is achieved with this toe and toenail process, all 10 toes can be done at once for the envisioning of areas between toes, moving cuticles back, trimming toenails, and polishing toenails

--"watcher" view from bottom of body to top, and then from top of body to bottom

--view from slightly above to both top and bottom

--do the see...hear, but stop just before "think"

MEDITATION

--sit with a straight back

--as an aid to ensure the body is aligned properly, touch the top of the left ear with the three middle fingers of the left hand, and at the same time, touch the top of the right ear with the three middle fingers of the right hand

--touch the edge of the top of the right shoulder with the three middle fingers of the left hand, and at the same time, touch the edge of the top of the right shoulder with the three middle fingers of the right hand

--touch the middle of the right hip with the three middle fingers of the right hand, and, at the same time, touch the middle of the left hip with the three middle fingers of the left hand

--Note: various meditational disciplines employ other "centering" or alignment techniques to ensure the body is properly positioned for meditation; feel free to utilize them prior to the three finger touching method above

--put hands in the following position (called a "mudra"?):

--left hand palm up, with the top side of left hand fingers resting on top of palm-side right hand fingers, first knuckle from nail of left middle finger resting on back of first knuckle from palm of right hand middle finger, thumbs lightly touching and making a circle

--the inside edges of both hands resting lightly somewhat below the naval, or wherever your arms reach to be comfortable in the shoulders and elsewhere

--watch and count 12 full breaths (in and out counts as one breath); to keep track, -I count each breath in = as the number and each breath out as "and", that is, 1-and, 2-and, 3-and etc

--the first 3 breaths, the breath is viewed flowing in and out from my mental eye ("my position"), the abdomen expanding on the in breath and contracting back in on the out breath (this abdomen based breathing is the proper way to breathe, taught by yoga instructors, and will be assumed to be the way of breathing throughout these instructions)

--after a half breath (inhale) with no count, the next 4 breaths , 4-7, are viewed from the ROW position, and the counting "switches," so that the "in" on the 4, 5, and 6 is on the ROW inhale ("its" abdomen expanding out, as visualized, and eventually felt), and that movement of the inhaling ROW abdomen would occur simultaneously to my exhaling (and my abdomen contracting back in)

--the last 5 breaths alternate between viewpoint of me and ROW, with breath 8 starting on my viewpoint

--three sets of visualizing 12 locations, or positions, in my mental field of vision, each position occupied with an entity just like me sitting there just like I'm sitting right now; each in breath and each out breath moves the positions to the next one: start with my inhale = 1

--first set: for each position as added, "see" that position from my eyes, and then "see" out from its eyes me as well as all the other positions then extant;

--1= me, 2=add directly across from me, 3=add a position to the left and between "us", 4=add right between us, 5=add diagonally to upper left, 6=add diagonally to upper right, 7=add diagonally to lower left, 8=add diagonally to lower right, 9=add to center of all, 10=all 9 positions, 11=all ROW not part of the 10 positions, 12=ONE

--second set, which will eventually be two lines of five positions facing each other; for each position as added, see "collectively" as all positions from that side, all the positions on the other side, and then see "collectively" as all the positions on that other side, all the positions on the first side;

--1=me, 2=across from me, 3=additional position to my right, 4=additional position across from me to extant position across from me's left (in other words, my right), 5=additional position to my left, 6=additional position across from me to the two extant positions across from me's right (my left), 7=additional position to my right, 8=additional position across from me to the three extant positions across from me's left (my right), 9=additional position to my left, 10=additional position across from me to the four extant positions across from me's right (my left), 11=all 10 positions and ROW, 12=ONE

--the specifications as to whether the additional position is to the left or right of me or the positions across from me are sometimes not strictly followed

--sometimes the side with the greater number of positions will look at the other side and the other side will not look back at the side with the greater number of positions

--third set: will eventually be a circle; for each position as added, "see" from that new position as well as from each other then-extant position; since it will progress from 2 facing each other to a triangle of three equal sides to a square to a circle up until breath 10, each of views through breath 10 will always be identical to all the other views

--1=me, 2=add across from me, 3=add a position to make an triangle of three equal sides, 4=add a position to make a square, 5=add a position to make a circle, 6=add a position to the circle, 7=add a position to the circle, 8=add a position to the circle, 9=add a position to the circle, 10=view of entire circle, 11=view from ROW, 12=ONE

--breathe as follows:

--inhale from my position, feeling the abdomen expand

--on the exhale, switch to ROW inhale position, visualizing, and eventually feeling, the ROW abdomen expanding

--switch back to inhale from my position, feeling the abdomen expand

--on the exhale, switch to ROW inhale position, visualizing, and eventually feeling, the ROW abdomen expanding

--ROW exhale, visualizing, and eventually feeling, the ROW abdomen contracting

--exhale from my position, feeling my abdomen contract

--feeling my abdomen contract should continue to accompany exhaling from my position

--feeling my abdomen expand when inhaling from my position should also continue to accompany inhaling from my position

--ROW exhale, visualizing, and eventually feeling, the ROW abdomen contracting

--exhale from my position, feeling my abdomen contract

--inhale and exhale from the ROW position, visualizing, and eventually feeling, the ROW abdomen expand and contract

--such visualizing and feeling should continue to accompany ROW position breathing

--inhale from the ROW position, while at the same time exhale from my position, feeling the abdomen expanding or contracting, as applicable to the position then being experienced

--inhale from my position, while at the same time exhale from the ROW position, feeling the abdomen expanding or contracting, as applicable to the position then being experienced

--repeat a few times this process of feeling my position and the ROW position at the same time

--next will be the actual "meditation" consisting of five segments

--in each segment the see...hear will be done

--the first segment will start with the visualizing "from" position being me, and will switch to ROW at everything-ever-forgotten

--each subsequent segment will start with the visualizing "from" position being the position the previous segment ended on, and during that segment's see...hear will change to the next specified "from" position at everything-ever-forgotten

--first segment: do the see...hear, the "from" position starting from me, and switching to ROW

--second segment: visualize the aleph, with awareness of its "as above-so below" quality (if you turn it upside down, it looks the same); the "from" position starts with ROW and switches to a third party to the left of me and ROW looking at me and ROW; ROW sometimes becomes merely another finite position across from me

--become the cross line and then each of the curved lines of the aleph

--do the see...hear on aleph, eventually "becoming" each of the curved lines, the cross line, and eventually the entire aleph itself

--after the see hear, the aleph curves align next to each other touching at ends with curved sides upwards (which resembles a child's bird drawing and a round butt, I'm always personally aware of but don't necessarily think would be a universally required element of this segment!)

--then the curves re-align to vertically next to each other with curved ends facing each other, representing the opposites of heaven and earth

--then finally the right-hand curve rotates on its vertical axis to symbolize opposites coming together (I'm always personally aware of the concept of two spoons, and two people sleeping together as spoons, but, again, certainly don't necessarily think this would be a universally experienced element of this segment)

--a final awareness that as now positioned, the two curves also from two Hebrew yud letters, the abbreviation for the name of God, or All, or ONE

--third segment: visualize Hebrew letters of the shiviti; there should eventually be a simultaneous intellectual understanding of the meaning of the words, followed eventually by an experiential realization of them

--first visualize and hear internally one word at a time

--then the first two words together

--then the last two words together

--finally the entire phrase

--then visualize the entire phrase while emphasizing the first word of the phrase by visually having the letters of that word grow larger and aurally making my internal voice of that word louder

--then visualize the entire phrase but emphasize the second word

--then the same but on the third word

--then on the fourth word

--emphasize the first two words

--emphasize the last two words

--emphasize all four words

--visualize the phrase in English (with multiple English words corresponding to a single Hebrew word being collectively referred to as "first" word, "second word" as applicable)

--so the "first" word to emphasize is "I set"

--the "second" word to emphasize is "the Eternal One"

--the "third" word to emphasize is "before me"

--the "fourth" word to emphasize is "Always"

--the "first two words" to emphasize are "I set the Eternal One"

--the "second two words" to emphasize are "before me Always"

--finally, emphasize, the entire phrase

--meditate on the shiviti, doing the see...hear, the "from" position starting at the third looking at me and at the same time the third party looking at ROW through "my" eyes, and switching to the third party looking at ROW and at the same time the third party looking at me through ROW's eyes

--fourth segment: chant out loud, deep from the belly, one time each, first OM, then ah-oo-ummmm, then Sha-lommmm

--starting while the Sha-lommmm chant is finishing and continuing with hearing the Sha-lommmm internally, do the see...hear on the Sha-lommmm, the "from" position starting at the third party looking at ROW and at the same time the third party looking at me through ROW's eyes, and switching to a universal front to rear timeline described above; here, the view is sort of looking down at this timeline from my own eyes, and then also looking up "from" the timeline at all of creation which "emanates" from the timeline, which the timeline "creates"

--do the see...hear on the Sha-lomm Hebrew letters and internal sound

--from this point on through the point noted below in the fifth segment, the "from" position can change one or two more times, at different times each meditation; the changes will be

--from the universal time line to a position looking out from the belly, with the belly as the emanating point, the creator of all positions, of all creation above and below it

--to a position which is at once the universal front to rear timeline and the forehead, with both those positions creating the belly position as well as all of the physical world

--if these two changes do not occur hear, then they will occur at the beginning of the see...hear of the fifth segment

--fifth segment: visualize Hebrew letters of the Shma Haolom

--first visualize and hear internally one word at a time

--then two words at a time

--finally the entire phrase all at once, it being sort of wrapped around my head, hearing internally the phrase twice

--visualize and mentally "chant" the Shma Haolom one time all the way through and emphasize the second, fourth, sixth syllables and so on to the end

--visualize and mentally "chant" the Shma Haolom one time all the way through and emphasize syllables 1-3-5 and so on; repeat each time below by visualizing and mentally "chanting" the Shma Haolom one time all the way through and emphasizing the syllables as specified:

--2-3, 5-6, 8-9 and so on until the end

--1-2, 4-5, 7-8 and so on until the end...

--2-3-4, 6-7-8, 10-11-12 and so on until the end

--1-2-3, 5-6-7, 9-10-11 and so on until the end

-- 2-3-4-5, 7-8-9-10, 12-13-14-15 and so on until the end

--1-2-3-4, 6-7-8-9, 11-12-13-14 and so on until the end

--2-3-4-5-6, 8-9-10-11-12, 14-15-16-17-18 and so on until the end

--1-2-3-4-5, 7-8-9-10-11, 13-14-15-16-17

--on this last one, the five emphasized syllables form each time a "throne", two on top of two with one at the very top, which is the throne of all being, as it were, and which I Am

--then do the see...hear on the Shma Haolom

--the "from" position starts from where left it left off in the fourth segment, and then when the last position specified there is reached, the "from" position switches as follows:

--on the Shiviti of this see...hear, to a "from" which is from each and every position rapid changing among them

--on the first Shma Haolom of this see...hear, to a position which is from all positions at once

--on the second Shma Haolom of this see...hear, to a "position" which is really no position at all, it being ONE

POST MEDITATION BREATHING

--still sitting with back straight, watch and count from my position 10 breaths, with in=1, out=2, etc; in other words, five full breaths

--sometimes do another 1-10, which will result in a deeper state for a longer period after regular everyday activities are resumed

--sometimes do a third 1-10, which will result in the deepest state for the longest period after regular everyday activities are resumed

PREPARATION FOR CONCLUDING BOWS

--slowly arise from the meditation posture, then sit on the floor with the knees at about a 45 degree angle and splayed outward, heels touching or near each other

--rub five times with the thumb of the same side, at the same time, the bottom of the left and right big toes (bracing the big toe with a couple of the other fingers), the arches of the left and right feet (bracing the foot with a couple of the other fingers), and then with the thumb and forefinger, the left and right Achilles tendons

--at the same time, press once with the end of the middle finger of the left hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the left foot, and with the end of the middle finger of the right hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the right foot; repeat this press

--place the four non-thumb fingers of the left hand into the crease behind the right toes, and at the same time place the palm-side of the fingers of the right hand on the top of the right foot

--slide both hands at the same time up the foot and all the way up the leg, the right hand going up the top of the ankle, shin and thigh to the end of the leg, and the left hand going up from the bottom of the foot to the Achilles tendon and then up the bottom of the leg to the groin

--press one time with the end of the middle finger of the right hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the right foot

--repeat on the left foot and leg, that is, put the four non-thumb fingers of the right hand into the crease behind the left toes, and at the same time place the palm-side of the fingers of the left hand on the top of the left foot

--slide both hands at the same time up the foot and all the way up the leg, the left hand going up the top of the ankle, shin and thigh to the end of the leg, and the right hand going up from the bottom of the foot to the Achilles tendon and then up the bottom of the leg to the groin;

--press one time with the end of the middle finger of the left hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the left foot

--place the palm-side of the fingers of the right hand on top of the toes of the right foot, and at the same time place the palm-side of the fingers of the left hand on top of the toes of the left foot

--glide the hands at the same time up the top of the leg they're on

--place the fingertips of the left hand on the bottom side of the toes of the left foot, at the same time place the fingertips of the right hand on the bottom side of the toes of the right foot, and glide each hand at the same time, on the side they're on, up the bottom of the foot to the Achilles tendon and then up the bottom of the leg to the groin

--slightly cup the genitals with both hands

--glide the palms and fingers of both hands up the center of the front of the torso from lower abdomen to just below the neck

--glide the palms of both hands up the sides of the torso from waist to underarm

--at the same time, press once with the end of the middle finger of the left hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the left foot, and with the end of the middle finger of the right hand the area between the first knuckle from the toenail and the second knuckle from the toenail of the toe next to the big toe of the right foot

--interweave, at the second knuckle from the fingernail area, the palm-side of the fingers of the right hand with the palm-side of the fingers of the left hand; the right hand thumb rests in the crook between the left thumb and forefinger; then glide the right hand up the bottom of the left arm to the top of the left arm and that inner shoulder; at the beginning of the glide, make sure with the middle, index and ring finger to glide across the area of the left hand between the three fingers that the middle, index and ring fingers are interwoven with

--interweave, at the second knuckle from the fingernail area, the palm-side of the fingers of the right hand with the top of the fingers of the left hand; the right hand pinkie rests in the crook between the left thumb and forefinger; then glide the right hand up the top side of the left arm to the top of the top side of the left arm and that outer shoulder; at the beginning of the glide, make sure with the middle, index and ring fingers and pinkie to glide across the area of the left hand between the fingers that the middle, index and ring fingers and pinkie are interwoven with

--repeat with the left hand on the right arm, with the variations as indicated, that is:

--interweave, at the second knuckle from the fingernail area, the palm-side of the fingers of the left hand with the palm-side of the fingers of the right hand; the left hand pinkie rests in the crook between the right pinkie and ring finger; then glide the left hand up the bottom of the right arm to the top of the underside of the right arm and that inner shoulder; at the beginning of the glide, make sure with the pinkie, ring and index fingers to glide across the area of the right hand between the three fingers that the pinkie, ring and index fingers are interwoven with

--interweave, at the second knuckle from the fingernail area, the palm-side of the fingers of the left hand with the top of the fingers of the right hand; the left hand pinkie rests in the crook between the right thumb and forefinger; then glide the left hand up the top side of the right arm to the top of the top side of the right arm and that outer shoulder; at the beginning of the glide, make sure with the index, middle, and ring fingers and pinkie to glide across the area of the right hand between the fingers that the middle, index and ring fingers and pinkie are interwoven with

--put each hand palm up under the same side buttock and glide straight up the back

--put both hands on the bottom of the spine and glide up as far as possible, the put each arm over the same side shoulder and put fingers of hands on the farthest down portion of the spine that can be reached, and glide hands up the spine to the neck and to the top of the back of the head

--put the fingers of the right hand on the closed right eyelid and the fingers of the left hand on the closed left eyelid, and internally vocalize "see"

--put the fingers of the right hand on the right ear and the fingers of the left hand on the left ear and internally vocalize "hear"

--put the fingers of the right hand on the right side of the nose and the fingers of the left hand on the left side of the nose and internally vocalize "smell"

--put the fingers of the right hand on the right side of the mouth and the fingers of the left hand on the left side of the mouth and internally vocalize "taste"

--being aware of the entire body, internally vocalize "body"

--complete the see...

--lean a bit forward to raise the buttocks off the mat

--put the right hand, palm up, under the right buttock, and put the left hand, palm up, under the left buttock, neither hand touching the buttocks but about an inch or two away

--slide the hands out and to the bottom of the spine, continuing to keep the hands about an in or two away from the clothing

--continuing to keep the hands about an inch or two off the clothing, slide the hands up the spine, envisioning, and eventually feeling, "pulling" up with the hands the universal energy/kundalini from the bottom of the spine

--continue up the back of the neck and head

--bring the hands back over the head in front of me, palms clasped together, the top of the fingers about at the top of the nose level

--immediately go into the following concluding bows

CONCLUDING BOWS

--do bows from the waist; the downward portion of my physical body's bow = "down", the coming up portion of my physical body's bow = up

--the down and up portion are each numbered, that is, down = 1, up = 2, down = 3, up =4 ,etc

--in certain down and up cycles, as specified below, the down and the up are each from a different "position" or "positions"

--there will be 2 sets of 1-12, and sometimes, as indicated below a third set of 1-12

--1=as me bowing to ROW, with the awareness of going down

--2=as ROW bowing to me, with the awareness of ROW being in the down portion of the bow (even though my physical body is in the up portion)

--3=as 1

--4=as 2

--5=ROW watching me bow to it, so there's an awareness of ROW being still (even though my physical body is bowing down)

--6=as me watching ROW bow down to me, with an awareness of stillness (even though my physical body is performing the up portion of a bow)

--7=as 5

--8=as 6

--9=during the down portion of my physical body's bow, first as a moving me bowing to ROW, then as a still ROW watching me bow to it

--10=during the up portion of my physical body's bow, first as a moving ROW bowing to me, then as a still me watching ROW bow to me

--11=as 9

--12=as 10; continue with another set of 1-12

--1=during the down portion of my physical body's bow, first as a still ROW watching me bow to it, then as a moving me bowing to ROW

--2=during the up portion of my physical body's bow, first as a still me watching ROW bow to me, then as a moving ROW

--3=as 1

--4= as 2

--5=all previous positions and ONE

--6 through 12=same as 5

--sometimes if I feel that the previous two sets of 1-12 were not done with enough concentration, or I screwed up the positions, or for whatever reason, I'll do a third set of 1-12, which avoids the repeating contained in the previous two sets, that is:

--1=as me bowing to ROW, with the awareness of going down

--2=as ROW bowing to me, with the awareness of ROW being in the down portion of the bow (even though my physical body is in the up portion)

--3=ROW watching me bow to it, so there's an awareness of ROW being still (even though my physical body is bowing down)

--4=as me watching ROW bow down to me, with an awareness of stillness (even though my physical body is performing the up portion of a bow)

--5=during the down portion of my physical body's bow, first as a moving me bowing to ROW, then as a still ROW watching me bow to it

--6=during the up portion of my physical body's bow, first as a moving ROW bowing to me, then as a still me watching ROW bow to me

--7=during the down portion of my physical body's bow, first as a still ROW watching me bow to it, then as a moving me bowing to ROW

--8=during the up portion of my physical body's bow, first as a still me watching ROW bow to me, then as a moving ROW

--9=all previous positions and ONE

--10 through 12=same as 9

--slowly arise

 

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