Exercise Series Three

Preparation

The two previous exercises, walking and standing meditation, pave the way for this exercise, the sitting meditation. It is even more important that you find a serene and safe space in which to practice as the level of altered consciousness will be very deep with increasing experience. Any jarring intrusion will bring you out of trance quickly and believe me when I say that it is a bit of a shock. As your experience and control develop, you will be able to smoothly make rapid transitions form state to state without undue influences to your energy flow. The more stable you are in the practice of the two previous exercises, the more rapid will be your progress in the sitting meditation. If necessary, you may practice in a comfortable chair. However, it is best to practice sitting cross-legged on a small pillow on the floor with the soles of your feet next to your thighs. Until you become used to sitting cross-legged, you will need to change the configuration of your legs from time to time because of the tendency for them to "go-to-sleep". It is not necessary to sit in the Full Lotus position of Yoga as it does tend to play havoc with the ankles. As your awareness develops, you will be able to discern a difference in energy flow depending on which of the legs is on the bottom. Again as before, you will need to sit up straight or your back will most likely get sore for a while. Allow your musculature to make their adjustments until you are able to sit comfortably for at least one hour without changing position.

Exercise Protocol

Begin this exercise by practicing the same exercises you practiced in the walking and standing meditations, only do them sitting now. First move your focus to the whole body awareness and then into the subtle energy awareness. Have all of your beingness be in harmony and free flowing. If not, take care of what needs to be attended to before you continue. Let you begin then to more deeply and completely explore the physical body.

It would help if you would read a text in human anatomy if for nothing else than to learn the whereabouts of the intent of your explorations. As you figuratively "visualize" successive parts of your anatomy, allow yourself to be aware of any tension and to relax! Also be aware of any sensations such as tingling (vitalization), itching (healing), burning (disease, inflammation), and any numbness, blank or dead spaces (needing much vitalization and enervation).

OK! So now you will start with the right big toe (left big toe if you are left handed). Letting only the right big toe fill your consciousness. Letting yourself visualize the bone, the muscle, the blood vessels, the nerves, the skin, the nail, each in turn. Visualizing only the right big toe! See each part within the whole. Form a good association in the mind’s eye before moving on to the next region. You should become steady in each of the visualizations. Now move your attention to the right little toes, all at once or each in turn if desired. Just the right little toes. Now to the right foot.... Any tenseness anywhere? Just relax!... To the ankle..... Now put the toes, foot and ankle together as a whole, YET EACH PART DISTINCT in your mind's eye! Each part within the whole!... Now move the attention to the right lower leg. Be aware of any sensation!... to the right knee.... Now put together, as a whole, the foot, lower leg and knee, yet each part distinct....! Now moving your attention to the upper right leg..... Any tenseness?..... Relax!.... Now put the entire right leg together as a whole, yet each part distinct!.... Being stable in your awareness of the entire right leg. You next repeat the same procedure for the left leg. After being stable in left leg awareness, join both of your legs together at the same time as a whole, yet each part distinct, being aware of just the legs only!....Any tenseness?... Relax!... Any sensation?.. Be aware! Now You move your attention to the pelvic region. Start with the right buttock, letting your consciousness be filled with the right buttock.... Any tenseness?.... Relax....Now the left buttock.....Any sensation?.... Be aware.... Now both at the same time... Each part distinct in the whole....Now move to the perineum and the anus... Move inside to the rectum.... Any tenseness?....Relax....

Now back out and to the genitalia.... For females, be aware of the labia... the clitoris.... the vagina..... the os cervix.... the fallopian tubes (split the mind's eye to go up the left and right tubes at the same time)....the ovaries... Any sensations?.... Be aware.... Any tenseness?.... Relax.... Back out of the vaginal opening and on to the opening of the urethra.... Up the urethra to the bladder.... And now putting the entire pelvic region together as a whole, yet each part distinct in that wholeness.... Being steady in your awareness..... Now putting together the legs and the pelvis as a whole..... Yet each part distinct!.....Any tenseness?.... Relax..... Any sensation?..... Be aware!.... Floating along in the awareness of the body from the waist downwards.......

For males, be aware of the scrotum.... The testes.... the penis..... Any sensation?.... Be aware!..... Move to the opening of the urethra and then up into the bladder..... Any tenseness?.... Relax..... Now putting the entire pelvic region together as a whole.... Each part distinct!..... Being steady in that awareness..... Now putting the pelvis and the legs together as a whole..... Being aware of the body as a whole from the waist downwards... Yet each part distinct.... Any tenseness?.... Relax.... Any sensation?.... Be aware.... Floating along in whole body awareness from the waist downwards!............

Now we move to the abdominal region. Starting with the lower spine where it meets the waist at the sacrum of the pelvis. Move up the vertebrae of the spine to where they meet the ribs, be aware of the vertebrae as a whole..... Split the attention and sweep left and right through the abdominal musculature on either side of the lower spine and meet in the midline of the abdomen in front.... Now put the lower spine and abdominal musculature as a whole.... Any tenseness?.... Relax.... Now move inside the abdominal cavity to the rectum and large intestine...Start up the tract on the left of the descending colon to the splenic flexure of the large intestine.... Across the transverse colon, from left to right between the stomach and pancreas to the hepatic flexure on the right of the abdominal cavity.... And finally down the ascending colon to the cecum and appendix.... Being aware of any sensation!.... Now moving into the small intestine and on to finally the duodenum of the small intestine.... Putting the intestines together as a whole!....Yet each part distinct in that wholeness....Now to the stomach.... The pancreas.... Moving on to the spleen on the left under the ribs.... And now the liver on the right under the ribs.... Now to the kidneys on the back of the body wall...Any sensation?...Now putting together the entire abdominal region as a whole, yet each part distinct in that wholeness.... Being aware of any tenseness.... Relax.....Any sensation.... Now putting the body together as a whole, the abdominal region the pelvis and the legs.... being aware of the body from the diaphragm downwards as a whole.... yet each part distinct in that wholeness......

Now you will move your attention to the chest region. Start with the spine as it meets the ribcage and then move upwards to the neck. "See" each vertebra in your mind's eye.... split the attention and sweep left and right along the ribs and meet in the front in the sternum....One rib level at a time or all at once (as your proficiency improves, you will be able to simply think of a region and be instantly in total awareness).....Any tenseness?.... Relax.... Now move inside to the heart and its beating.... Lub-Dub.... Lub-Dub..... Lub-Dub.... Any sensation?.... Be aware.... Be stable in your awareness..... Now move to the lungs and their filling with the inbreath..... Emptying with the outbreath..... Breath slowly and deeply..... Feel the air move through the lungs..... Any tenseness?.... Relax.... Now put the chest region together as a whole.... Each part distinct!...... Be stable in awareness..... now put the chest region together with the rest of the body we have explored.... Being aware of the trunk of the body from the neck downwards and the legs as a whole..... Yet each part distinct in that wholeness.... Floating along in trunk and legs awareness from the neck downwards......

Now move your attention to the right shoulder.... Start with the right collar bone where it meets the sternum and move to the tip of the shoulder.... Move now to the scapula where it meets the arm and move to where it lies next to the spine..... Any tenseness?..... Relax..... Now move to the other scapula on the left.... Any sensation.... Be Aware..... Move to the tip of the left shoulder and then along the left collar bone to the sternum..... Visualize the shoulder as a circle and be stable in your awareness.... Now move to the right are where it meets the shoulder.... Down the arm to the elbow.... Any tenseness?..... Relax...... Elbow to the wrist...... Wrist to the hand...... Hand to the fingers...... And thumb..... Now putting the entire right arm together as a whole.... Each part distinct..... Any sensation?..... Be aware..... Now move to the left fingers and thumb..... The hand..... The wrist...... The lower arm...... The elbow.... The upper arm...... Now putting both arms together as a whole, in a circle with the shoulders..... Being stable in awareness..... Any tenseness?...... Relax...... Now being aware of the entire body from the neck downwards as a whole, yet each part distinct in that wholeness.......

Next, move to the vertebrae of the neck.... Start where the shoulders meet the neck and move up to the skull..... Again, split the attention and move through the musculature of the neck and meet in the front at the voice box..... Now pay attention to the glands on the side of the voice box and a bit lower..... now put the body together as a whole from the head downwards...... each part distinct in that wholeness.....

Start next with the head at the back where it meets the spine and move upwards across the scalp to the top of the head and forwards to the eyebrows..... Any sensations?..... Any tenseness?...... Relax..... Now move to the nose.... the cheeks.... the eyes..... the lips..... the chin..... the ears..... Now move into the brain....... be aware...... be stable in your awareness..... Now put the body together as a whole, yes all the parts of your body as a whole yet each part distinct in that wholeness...... Floating along in whole body awareness......

At this point in the exercises, focus your attention from the outside now to the inside and your internal milieu..... Being aware of all your senses and your internal milieu at the same time..... Being stable in your awareness..... Just floating along.... Floating and relaxing even deeper..... Aware of all your sensations..... Comes the awareness that you are not your body any longer, but floating along inside of it..... Your body is but a shell and you are inside of it..... Comes the realization that you are not your physical body..... Your physical body is not your consciousness..... Your body is merely an extension of your consciousness..... Being completely in tune with the energies of the body, feeling the energies moving where they need to go.... All is free-flowing, bright and filled with energy..... Being aware of any blank or dark spots.... Gently project energy and light to these areas until they are in harmony with the rest of your beingness.....All the body feeling great.... Gently project cooling and healing energies to the areas with burnings and hurts..... All the body in the light..... The body aglow in the bright light..................................

At this point, you may return to the world, in reverse order of your exercise progression, if this exercise was only for restoring the energies of the body or time does not allow further exercise. Otherwise, we now learn to distinguish the individual colors within the white light that radiates within and from your body.

There are several methods to gaining awareness of the seven centers or resonance nodes. Of the ones described here, try all and pick the one which seems to work most easily for you.

One

From the stage of whole body awareness in the glow of bright light, allow time for your consciousness to naturally move from complete identification with the glow to a separation and distancing. There are three stages of the learning process. The first is desire for learning a particular knowledge. The second is identification with the particular knowledge. The last stage is integration with the knowledge and subsequent objectivization. Thus, allow your beingness to objectify the bright glow and see/feel it in your mind's eye as another aspect of consciousness. Reaching this state of objectivity is important for future work and integration. This state may be described as the absolute core of your beingness stripped of all artifice. The "real" you!. Spend time here and get used to being a self aware entity, that being most feared of all! Where the naked truth is understood, with learning, in all situations of experience.

To continue with the exercise, allow your awareness to float in your beingness and view/feel the glow to begin to differentiate into the colors of the rainbow. Move your attention to either the top of your head or the legs and pelvis, your choice. I will start with the legs and pelvis. With the attention in the middle of the pelvis and the awareness of the light, view the legs/pelvis aglow with a very bright and clear red which is the same as that of the rainbow. It may be easier to feel the red or to hear the resonance of the red than to view the red in your mind's eye. Awareness of all three states may be blended. Allow objectivization to proceed naturally and eventually "see" the red. There should be no darkening or streaking of this red, as you cleared it before arriving here. As your experience develops, you will be able to check on your state at will. The next series of exercise describes energy work and is used to heal, clear and project your beingness.

Now "see" your beingness as the color red below the white glow. Be stable in this awareness. Now move your attention to the lower abdominal region and the color orange. Allow the orange to fill your beingness and then to naturally objectify. The time for objectifization varies depending upon your state of beingness at the time of the exercise. Now "see" your beingness as the colors red and orange below the white glow.

Next move your attention to the upper abdominal region and your awareness to the rainbow color yellow. Allow the color yellow to objectify as before. Then "see" your beingness as the colors red, orange and yellow below the white glow. Do this in turn for the green, the blue, the indigo and the violet centers until you are at last the rainbow body. Become steady in this awareness. This rainbow body is the covenant God gave to Man. Focus your attention on the Rainbow Body. This is your vehicle for use in the physical realm. This is the core of the human body-field.

Two

From the bright white glow described above, move your attention to the back of the head and awareness of the black-velvet space (the Bindu chakra). This space feels as if there is nothing there but yet as if at the same time that everything is there. Allow this space to objectify and "see" your body as a white glow in front of you. Start from one end of the glow and allow the white to separate into the rainbow colors. Focus your attention on the Rainbow Body. Become steady in your awareness.

Three

From the bright white glow described above, move your attention to the legs and pelvic region, or the top of the head. Allow your senses to become ever more sensitive and "feel" a vibration within, then "hear" a sound within and lastly change into the color red. Merge your beingness with the red and then allow the red to objectify and become steady. Do the same with each body region in turn "seeing" every color below/above in the steady awareness as you incorporate the next level. When you complete the seven levels, you will be able to resonate with the vibrations and sounds of each level at will as well as the harmonics of the rainbow colors.

Become steady in your awareness of these levels and states. This will prepare you for the next series of exercises.