Sit upright and comfortable.
Take three full breaths through your nose being aware of the breath flowing in and out. Maintain half of your awareness on the flow of the breath and the other half exploring what parts of your body are moving while you are breathing. Begin to separate what parts you think are moving to what parts you can feel are moving.
What are the actual sensations that you are feeling while you are breathing? Chest moving ? Belly movingly? Shoulders or neck? As your thoughts jump away gently return your attention to any body sensation that is present. Notice twitches, itches, tingles, warmth, tightness or pressure contacting a chair, floor or bed. And then, once again return to exploring what parts of your body are moving while you are breathing.
Whenever you become aware that your mind and thoughts have jumped away pivot and gently notice any body sensation. Then return to exploring what parts of your body are moving while you are breathing.
Do this for 3 minutes.
Stop. Write down whatever you are thinking about and what sensations you are feeling.
Start again. Sit upright and comfortable. Take three full breaths through your nose being aware of the breath flowing in and out.
Imagine a large opening in the top of your head as if the top portion just above your eye brows hinged over to one side. Drop into the opening one drop of you as your concentrated authentic self. Your image of you as perfection. Your true essence ( it’s okay if you find yourself smiling ). Do not try to define what your true essence is but just the thought of “my true essence, my self, my purpose, my being.”
Drop in another drop feeling the ripples of your true self dissolving into you. Marinate in your true essence dropping in more drops for three minutes.
Stop. Write down what you are thinking and feeling.
Thank your self for doing great work.
During the rest of the day notice when the thought of this body meditation exercise of spiritual gravity returns to your mind. See how it affects your interaction with that moment and how you might then choose to respond to interact with Life.