B a s i c E x e r c i s e s
From Igor Kalinauskas book "Alone with the World"
Translation by I. Shpigelman, 2006
Contemplation
The preparation phase
Sit comfortably. Put the object of contemplation on a convenient height and
distance from you. The object must be as plain as possible (for
instance, a matchbox).
The first phase
Close your eyes, and try to create a luminous white space within. Then
open your eyes and watch the object without any interruption for the
next five minutes. The special characteristic of such "watching" is
that you are not looking either on the object, or on its details, your
eye is not moving around the object. You are rather contemplating this
object, you see it as a whole, you are letting it into yourself.
The second phase
Close your eyes. Contemplate the same object within yourself, in the
luminous white space that you have created.
The Fire Flower
The preparation phase
Sit straight, do not lean on the back of the chair, place your legs at a right angle to the floor. Put your hands together (left hand goes on top, for the left-handed - right hand on top). The eyes are open, the look is soft and defocused.
The first phase
Pay all of your attention to your tail bone. A fire point is being
formed in the tail bone. With a slow, smooth, continuous movement the
fire point is rising up the spine, leaving behind a fire stem.
The fire point reaches the center of the head and opens up into a fire bowl.
Fire energy flows from above, passes down through the bowl and the
stem and accumulates into a fire ball in the first center.
Hold it.
The fire energy continues flowing from above and accumulates in a fire ball in the second center. Hold it.
The fire energy continues flowing from above and accumulates in a fire ball in the third center. Hold it.
The second phase
Out of the fire ball in the first center sprout fire roots into both of your legs ending at your feet and toes. From the bottom, through the roots, fire energy flows into the fire ball of the first center. Now there are two simultaneous flows of fire energy: one through the roots and another one through the bowl.
Out of the fire ball in the second center, sprout fire leaves into both arms. When the leaves reach the palms and fingers, the arms open, palms facing upward. Through the fingers and palms, via the leaves, fire energy flows into the fire ball of the second center.
Now there are three simultaneous flows of fire energy: from the bottom through the roots, from above through the bowl, and through the leaves.
The third phase
Begin the fire pulsation. On inhalation, draw in the fire energy from space through the bowl, the roots and the leaves, and lead it into the corresponding fire balls. On exhalation, the fire energy, which is coming out through the same channels, burns away everything ill, needless, and unnecessary from your body.
The breathing is calm and steady. Hold your breath for two or three pulsations, and then softly resume breathing and continue pulsating.
The fourth phase
Stop the fire pulsation.
Retract the fire roots back into the fire ball of the first center. Into the same ball, retract the portion of the fire stem that is between the tail bone and the first center.
Retract the fire leaves into the fire ball of the second center (as the palms are closing, place the right hand on top, for left-handed - the left hand). Into the same ball, retract the portion of the fire stem that is between the first and the second center.
Close the fire bowl, and retract it into the fire ball of the third center. Into the same ball, retract the portion of the fire stem that is between the second and the third center.
The fire ball of the first center, pointing straight ahead, with gratitude to the space - push it out.
The fire ball of the second center, pointing straight ahead, with gratitude to the space - push it out.
The fire ball of the third center, pointing up above, with gratitude to the space - push it out.
Note: all feeling must be physical and real, akin pepper burning.
The Flight of the White Bird
The preparation phase
Adopt a convenient, relaxed pose, close your eyes and cross your legs
and arms, right leg and right arm on the top (left leg and left arm on
the top for the left-handed).
The auto-suggestion text
1. I am lying down on the warm yellow sand, A calm, clear blue
sky is above me.
2. A white bird is smoothly flying in the sky. I am soaring up flying
along with the her. I am this white bird.
3. I am flying in the calm blue sky. A calm, blue sea is under my
wings.
4. In the distance I see a yellow sandy shore. The shore is closing
up. I am flying to the shore and landing on the warm yellow sand. I
turn into a human again, and I lie down on my back.
5. I am lying on the warm yellow sand. A calm, clear blue sky is above
me, I am relaxed, I am resting.
6. Pleasant freshness has been touching my feet, pleasant freshness
has been filling my leg's muscles, the muscles are light and fresh.
Pleasant freshness has been filling my stomach, my upper back muscles,
the muscles are light and fresh. Pleasant freshness has been filling
up my chest and my arms, my breathing is light and pleasant. Pleasant
freshness has been filling my neck and my head, my head is clear.
All my body has been filled up with the pleasant freshness, my
head is clear, my muscles are are light and fresh. Three deep breaths,
I am opening my eyes, I am raising up. I am refreshed!
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