Each of you will have to enter into such a liberated his spiritual world, so that nothing of the internal or external catastrophes, gifts, joy, elevations, humiliation, separation anxiety or unhappiness could not break the smooth light harmony in themselves, could neither dampen or destroy your happiness to live the current day.

Antarova K.

Let us now, for the first dive experience.

For starters learn how to sit properly.

We need to sit on a chair with a straight back and put your feet on the floor at an angle of 90 * that they have support and are not pinched popliteal vessels, you can just put your hands palms up on the knees or use a wise, if desired.

If you find yourself dёrnete for the top, then your spine along with the crown should reach for the sky, then the energy will flow smoothly.

Once you settle down, start paying attention to your breath.

Notice inhale - exhale. And as your eyes start to close, you will dive into the inner world, in which most of your attention is directed to read the signals that come from the body.

At the same time relax your shoulders, neck, throat, and keep watching your breath ...

As soon as you are breathing, notice how moving your shoulders.

They can be raised and lowered. Notice what bodily sensations are right now. It is very important to pay attention to the body and off the visual channel, which means to cover his eyes to focus on bodily sensations headed.

Notice all the sensations that are right now.

You can hear the sounds, let the place everything that happens again and again noticing what is happening in the body.

You may notice that you find it difficult to keep their attention, that I want to escape, and at the same time note that among the feelings there are those that are unpleasant for you.

It can be subtle or strong feelings. Barely visible are the feelings to which you are accustomed. You feel them over the years, so it is very often the person takes them beyond the normal, but if you pay attention, you may notice these unpleasant bodily sensations.

Let them be, they may be accompanied by pain, stress, discomfort, and perhaps anxiety or confusing feelings, and as you live, go see - these feelings and these feelings live together with you ...

Your task is now nothing can be done, but simply observe the sensations and feelings, let them be as they are. You may notice that it is possible feelings begin to change, just keep breathing and remember that the crown should aspire to the sky ... Breathe and let it be a feeling, just let it go, do not monitor it, and let it be watching him. ...

On this we are now suspended. Now just listen to my voice, his eyes not yet open, but notes the sounds coming from outside the window. Remember where you are sitting, your spatial location and now, as your consciousness returns to normal daily operation, your body can take a deep breath, straightened her shoulders, and you can open your beautiful eyes.

To be continued...