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Day Sixteen List of 20 things you enjoy doing.



“Please make a list of 20 things you enjoy doing, Please note it every day and try to make sure you do at least half of the things on the list.”


MEDITATION IS PRIORITY TODAY AS YOU HAVE CROSSED 15 DAYS AND TWICE EACH DAY.25 MINUTES Duration.


Deep Meditation Technique  :  Lie down in Savasana –Gently move your whole body,make

Your self confortable and relax completely.


Phase one. Bring your awareness to the tip of the toes, gently moveyour toes and relax. Sensitize soles of your feet;loosen the ankle joints; relax the calf muscles; gently pull up the knee caps released and relax;relax your thigh muscles, buttock muscles;loosen the hip joints, relax the pelvic region and the waist region… Totally relax your lower part of the body R.. e.. l.. a.. x and say Aaaa…… and feel the vibration in your lower parts of the Body.


Phase Two Gently bring your awareness to the abdominal region and observe the o\abdominal movement for a while, relax your abdominal muscles and relax the chest muscles . Gently bring your awareness to your lower back,loosen all the vertebral joints one by one. Relax the muscles and nerves around the back bones. Relax your middle back,shoulder blades and upper back muscles, totally relax. Shift your awareness to thetip of the fingers,gently move them a little and sensitize. Relax your fingers one by one. Relax your palms, loosen the wristjoints, relax the forearms, loosen the elbow joints, relax thehind arms-triceps,biceps and relax your shoulders. Shift your awareness


To your nect, slowly your shoulders. Shift your awareness to your neck,slowly turn your head to the right and left, again bring back to the center. Relax the muscles andnerves of the neck. Relax your middle part of the body,totally relax R..e..l..a..x.. Chant Uuuu….


And feel the vibration in the middle part of your body.


Part Three>>> Gently bring your awareness to your head region. Relax your chin, lower jaw and upperjaw, lower and upper gums lower and upper teeth and relax your tongue. Relax your palateshard and soft, relax your throat and vocal chards. Gently shift your awareness to your lips,relax your lower and upper lips.Shift your awareness to your nose,obseve your nostrils and feel the warm air touching walls of the nostrils as you exhale and feel the cool air touching the walls of the nostrils as you exhale and feel the cool air touching the walls of the nostrils as you inhale. Observe for a few seconds and relax your nostrils. Relax your cheek muscles. Feel the heaviness of the cheeks and have a beautiful smile on your cheeks. Relax your eye balls muscles, feel the heaviness of eye balls, relax your eye lids, eye brows and in between the eye brows. Relax yourfore head and crown of the head. Relax your head region, totally R..e..l..a..x ..and chant Mmm…… and feel the vibration in your head region.


Phase Four Observe your whole body from toes to head and relax, chant an AUM in single breath. feel the resonance in the body.


Phase Five Slowly come out of the body consciousness and visualize your body lying on the ground completely collapsed.


Phase six Imagine the vast beautiful blue sky, The limitless blue sky. Expand your awareness as vast as the blue sky. Merge yourself into the blue sky. You are becoming the blue sky. You are the blue sky. Enjoy the infinite bliss E..N..J..O..Y.. the blissful state of silence andall pervasive awareness.


Phase Seven : Slowly come back to the body consciousness. Inhale deeply. Chant an


“AUM”kara. Feel the resonance throught the body. The Soothing and massaging effect from toes to head.


Phase Eight Gently move your whole body a little. Feel the lightness alertness and movement of energy throught the body. Slowly bring your legs together and the hands by the side of the body. Turn over the left or the right side and come up when you are ready.


Thanks for patience reading.


MR