This is a practice I have to confess, I particularly love.
- You can sit cross- legged on the floor or on a chair with the feet parallel on the ground, the hands on the thighs. In any case, your position must be straight and as uncontracted as possible.
- Keep your eyes open and focus them on whatever point in front of your view. Don’t move your attention from this point.
- Always maintaining your view on the same point, begin to follow your breath without forcing it or changing it in any way. Be sure that your breathing is gentle and light. Inhale and observe that there is a short gap after the inbreath. Don’t try to hold your breath, just notice that there is a very short moment when this gap occurs. Then, exhale and, after the outbreath, notice that there is also a gap.
- Now, during this process of breathing, slightly extend the outbreath just a little bit, without forcing it. Notice the pause after the exhalation that can last a second, less than
- a second or maybe even a few seconds. In any case, don’t force this pause, don’t hold your breath. When you feel the impulse to inhale, allow it to happen and follow the birth of the new cycle of breath.
- Just follow your breath: progressively, the breath will become calmer and the gaps between inbreath and outbreath will increase in duration. Anyway, what is important is to not force anything. All that you have to do is to maintain your view focussed on the point in front of you and observe your breath and allow it to be as it is. So, the process inbreath – gap – outbreath – gap, has to be observed gently, with patience and without tension.
- Once you feel calm and centered, what usually happens after five to ten minutes of practice, you’ll perform the following: you’ll inspire more deeply than before and drawing on the point on which you focused your view in the center of your head and you’ll close your eyes.
- The exact center where you’ll have to draw this point is exactly where the pituitary gland lies, a few inches behind the root of your nose, between your eyes. You observed until now, this point during the whole duration of the practice. Now it is inside you, in your head, and your attention is completely focussed inwards.
- Stop with following your breath, and, always completely focus inwards, begin to mentally repeat the affirmation: “I Am”, totally aware of what it means: it expresses your presence, your existence in the “here and now”.
- Continue with mentally repeating this affirmation as if the words of this affirmation resonate in a cavern instead of in your head. Feel that this affirmation resonates in the whole universe, that every feeling, thought, and atom of your body and of what exists in this dimension, resonate with it, because the point on which you were focussed, represents all that exists in matter, the entire manifested universe, and now it is inside of you. You MUST be aware and feel this.