Screen Shot 2017 11 24 At 13.33.28

quiet

sit cross legged or kneel

drop your pelvis, your legs and upturned feet
so they can settle down and your spine is free to rise up.

for several minutes
watch the quiet lapping of your breath –
wave out wave in wave out wave in

tenderly close the right nostril with the right index finger

for several minutes
watch the quiet lapping of your breath –
wave out wave in wave out wave in

rest – watch your breath

repeat with the left

rest – watch your breath

‘The sea in its immensity remains untouched by the pulsating of its waves. You are. Let nothing disturb this incommensurable quietness.’ Vanda Scaravelli.