Sure. Many exercises and are quite long so didn't have time to
post this yesterday.
Exercise 1: Attunement to Fundamental Consciousness:
Inhabiting the Body
This exercise is best practiced sitting on chair with your back
straight and your feet on the ground. (Once you become familiar
with the exercise, you can practice it in ony position.)
Close your eyes.
Begin by focusing on your breath. Observe how the breath comes
in and out of your nose.
Silently count two counts to inhale and two counts to exhale, so
that your breath becomes smooth and even.
Bring your inhale lnward through your head, so that you use your
inhale to moke deep inward contact with yourself. Let your exhale
release naturally, without directing it.
Bring your attention down to your feel, Feel that you are inside
your feet, that you inhabit your feet. Let yourself feel that you
are the internal space of your feet, thot this is part of
who you are.
Now attune to the quality of your self (not an idea, but a
particular quality that feels like "self") inside your feet.
Make sure thot you can remain in your feet as your breath—that
your inhale does not Iift you upward, out of your feet.
Feel that you are inside your ankles and your lower legs. Attune
to the quality of your self inside your ankles and lower legs.
Feel that you are inside your knees. Settle down into your knees
until you feel soft. Balance your awareness of the space inside
your knees, finding both of those internal areas at the same
time.
Experience the absolute stillness of the balanced mind.
Fundamental consciousness is experienced as stillness because it is
the dimension of perfect balance. So to find the space inside both
knees at the same time can help you enter into, or uncover, the
dimension of fundamental consciousness. You will find that very
subtle attunement is required in order to find the inside of both
knees at exactly the same time (without going back and forth
between them).
Feel that you are inside your thighs. Attune to the quality of
your self inside your thighs.
Feel, with a very subtle mind, that you are inside your hip
sockets. From the inside of your hip sockets, you can feel the
internal space of your upper thighs and the internal space of your
lower torso at the same time.
Balance your awareness of the space inside your hip sockets,
finding the inside of both hip sockets at the same time. Experience
the stillness of your balanced mind and the movement of your breath
at the same time. The mind is still and balanced, and the breath is
moving.
The part of the exercise can help you experience that all of the
content of your experience - all of your thoughts, emotions,
sensations, and perceptions - moves through the stillness of
fundamental consciousness, without disturbing that stillness. As
fundamental consciousness, you experience both the luminous,
motionless space of the ground, and the movement of life - at the
same time.
Feel that you are inside your pelvis. Attune to the quality of
your gender inside your pelvis (again, not an idea but a feeling,
however your gender feels to you). Bring your breath down into your
pelvis and let it pass through the quality of your gender inside
your pelvis.
Feel that you are inside your midsection, between your ribs and
your pelvis, including the solar plexus area under the ribs. Attune
to the quality of your power, your personal strength, inside your
midsection. Bring your breath down into your midsection. Bring your
breath down into your midsection and let it pass through the
quality of power inside your midsection.
Feel that you are inside your chest (all the way through to your
back). Attune to the quality of your love inside your chest. This
doesn't need to be a big feeling, just a little of the tenderness
that you have inside your chest. Let your love rest in your chest.
Bring your breath down into your chest and let it pass through the
quality of love inside your chest.
Feel that you are inside your shoulders. Attune to the quality
of your self inside your shoulders.
Feel, with a very subtle mind, that you are inside your shoulder
sockets. From the inside of your shoulder sockets, you can feel the
internal space of your upper arms and the internal space of your
upper torso at the same time. Balance your awareness of the space
inside your shoulder sockets; find the inside of both shoulder
sockets at the same time. Experience the stillness of the balanced
mind and the movement of your breath passing through the stillness
without disturbing the stillness.
Feel that you are inside your arms, wrists, and hands, all the
way to your fingertips. Attune to the quality of your self inside
your arms, wrists, and hands.
Feel that you are inside your neck. Attune to the quality of
your voice, your potential to speak, inside your neck. Bring your
breath down into your neck and let it pass through the quality of
your voice inside your neck.
Feel that you are inside your head and behind your whole
forehead, all the way through to your temples. Find a point int the
center of your forehead (not between the brows but in the center of
your forehead). Keep that point steady as your breathe. The point
may move around as you inhale and exhale. See what you need to let
go of in order for the point to remain steady.
Now get back behind that point so that you are seeing it from
behind, from deep inside your head. With practice, you may be able
to see a point, or a sphere of light in the center of your
forehead.
Feel that you are inside your eyes. Let your eyes soften so that
they feel continuous with teh rest of your face. Feel that you are
behind your cheekbones and inside your nose, all the way to the tip
of your nose. Feel that you are inside your jaw, your mouth, your
lips, and your chin. Feel that you are inside your ears.
Now feel that you are inside your whole brain. Attune to the
quality of your understanding inside your whole brain. Bring your
breath through your head and let it pass through the quality of
understanding inside your brain. See if you can feel the breath
moving through both sides of your brain.
Now feel that you are inside your whole body all at once. If we
say that the body is the temple, you are sitting inside the temple.
Attune to the quality of your self in your whole body. Experience
that you are made of the quality of self, all the way through your
body. Breathe smoothly and evenly.
Keeping your eyes closed, find the space outside your body, the
space in the room.
Experience that the space inside your body and the space outside
your body is the same, continuous space it pervades you. you are
still inside your body, but your body is pervaded by space. You are
permeable, transparent. Let your breath move through the space.
Slowly open your eyes. Again feel that you rae inside your whole
body at once. Attune to the quality of your self in your whole
body. Find the space outside your body. Feel that the space inside
and outside of your body is the same, continuous space. It pervades
you.
Experience that the space pervading your body also pervades
everything in your environment. You are still inside your whole
body as you experience this. Do not project yourself through the
things around you in the room. This is not an expansion of yourself
out into space, but an attunement to the space that seems to be
there already, pervading you and everything around you.
Experience that the space pervading your body also pervades the
walls of the room. That's how subtle it is: it pervades even the
walls, the floor and the ceiling. Remains inside your body while
you experience the space pervading you and the walls of the
room.