And now for the rest of you:
1. Lift your head two inches off the ground. Tense all your neck and facial muscles, scrunching up your face like a prune. Purse your lips and imagine you are trying to bring every part of your face to your nose. Release and lower your head.
2. Raise your head again, and open your eyes and mouth as wide as you possibly can. Stick your tongue out as far as you can. Really stretch that face for several seconds, then relax and lower your head to the ground.
3. Roll your head slowly and gently from one side to the other.
4. One at a time, scan your senses. First, notice what you can taste, then let it go. Take your mind away from your taste buds. Next, notice what you can smell, then release your sense of smell. Notice everything your body is touching, then imagine you are floating and can't feel anything. What can you hear? Let it go. Turn off your ears and focus inward. Last of all, let go of your sight (even though your eyes should already be closed) by releasing all tension around your eyes. If you see light through your eyelids, gently push away your awareness of it.
5. Now go back over each body part again, but this time, instead of physically tensing and releasing your muscles, mentally tell each part to relax. Really focus on each area, one at a time, and coax it to release all pain and tension. Consider this the start of a wonderful relationship between your mind and your body. Why shouldn't they converse?
6. After you've completed all these steps, you should feel very, very relaxed and internalized. Mentally scan your body a few more times, seeking out pockets of stress and releasing them. If any sensations try to creep back in, gently ignore them.
Now you're ready to leave your body behind and ride the breath.
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A pool of fresh water is special. It's special as it’s a bit like our consciousness. If you try hard you may be able to see really little waves or ripples in the water. They’re really slight. The surface of the water is like the surface of your consciousness. The part that you're cognizant of.