​July 9, 2017

1. Place feet shoulder width apart and look gradually to the end of the horizon
2. Straighten your spine from your tail bone up to your neck, and close your eyes
3. Relax your facial muscles, shoulders, chest and abdominal muscles
4. Slowly rise both hands in front of your belly button, with fingertips touching each other
5. Bring your attention to your fingertips and feel the pulse on each one.

6. Slowly move your palms apart, and then closer (repeating continuously)
7. Stay focused on palm sensations

8. Slowly rotate your palms so that one palms is above the other (without touching)
9. Rise your top palm up to your forehead, and then down again toward the bottom palm, repeat
10. Rotate your palms (palm that was on top is now on the bottom), and repeat #9
11. Stay focused on the magnetic force between the palms.

12. Slowly rise both hands to the side of your head
13. Make circles surrounding your brain
14. Feel the sensations in your brain

15. Slowly bring your palms in front of the upper abdomen area with both palms facing up
16. Feel the weight on your palms

17. Slowly open your eyes, compare your condition before meditation and after