Yoga and meditation

How to do easy Meditation.

1. Find a nice cooling spot in nature.

2. Sit comfortably, Spine align up .

3. Slowly unwind down, Unfold all tension.

4. Stretch your hand sideways and let go of all thoughts.

5. Relax and stay calm.
   6.slowly close your eyes
   Pause

6. Aware of your body weight on the floor.

7. Aware of your skin on contact with the floor.

8. Aware of the temperature outside your body.

9. Aware of the temperature inside your body.

10. Aware of the sound in the air.

11. Aware of the breeze on your skin.

12. Aware of your feeling in a state of bliss.

13. Focus on your breath.

14. Inhale : 1,2,

15. Hold

16. Exhale : 3,4.

17. Do it till it flow in a smooth and silky breath
    Pause
    19.Visualisation.
    a. Look up to the clear blue sky.
    b. White soft fluffy clouds.
    c. Cotton clouds.
    d. You feel lighter and lighter , you mingle with the clouds
    e. You feel relaxed and floating with the clood.
    f. Feel all your senses.
    g. Now merge back with your body below.
    h. Your body is now very light and relaxed.
    Pause
    20 . Bring two palms together.

18. Rub to get the heat( Chi)

19. Bring the palms to your closed eyes and cupped on it.

20. Let the heat soaked into the eyeballs for one minute.

21. Slowly drag down the palms and open the eyes.

22. Feel the freshness and relax in the space.

All to be done in 5 minutes then 10 minutes.

My experience of harmony in nature.
And This meditation cleared my "monkey-mind" from disturbing thoughts.