Sit with the hips open, pelvis elevated, knees grounded.
Relax the gaze and allow the eyelids to gently close.
With a soft focus, pay attention to the breath.
Let the mind follow the breath.
Let the breath grow longer, deeper and slower.
*
Feel the sit bones in contact with the ground.
Feel the weight of the body, and the ground supporting it.
Feel the lower back expand with the in-breath.
Feel for space between the lumbar vertebrae.
Let the breath grow calm and easeful.
*
Allow the upper back to spread.
Allow the shoulders to slope.
Let the elbows, wrists and fingers relax.
Gently draw up the back of the skull.
Let the breath grow soft and quiet.
*
Relax brow, jaw and neck, connecting tongue to upper palate.
Soften the chest and release all tension.
With the skeleton upright, surrender to gravity.
Unbind from the bones and let the flesh hang down.
With mind at ease, allow a smile within.
*
As you breathe in, draw inwards from skin to belly.
As you breathe out, release, sink down.
As you breathe in, contract into your centre.
As you breathe out, relax, sink down, sink deeper.
Breathe to the belly, the mind within.
*
Let go of the breath; let go of the body.
In perfect stillness, sit silently, rest the mind.
When it feels right, rub the hands and eyes.
Slowly open the eyes and move the body.
Bow the head and place the palms together in humility and gratitude.
The Azure Dragon 