Meditation Technique 1🔗

Warming up: The first step is tensing the whole body from toe to head. The second step is to visualize inhaling and exhaling from every part of your body, every pore. Visualize from your head, face, every pore you are inhaling and exhaling. Stand with one and half foot gap between the legs. Remove all sharp objects from below you. Close your eyes and tie the ribbon.

Inhale and exhale slowly and deeply. Concentrate on your feet, forget all other parts. Tense your feet. Visualize your body as a bean bag. Tense your feet as intensely as possible. Now relax the feet completely. Tense your calf muscles as intensely as possible. Relax. Now tense your knees as much as possible to the point of pain. Relax. Tense your thighs, do not allow single nerve to rest. Relax. Tense your hips. Relax. Tense your navel region intensely. Tense your heart region and relax. Tense your arms intensely. Relax. Tense the face intensely. Relax. Tense the crown of your head intensely. Relax. Finally tense the whole body. Relax. Sit wherever you are.

Start inhaling and exhaling through the head. Visualize that the whole head is porous. Inhale and exhale through every pore of the face, ear, nose, eyes, mouth, neck, shoulders, hands, entire body.