This is a very powerful meditation that can become a part of your daily life to include everyone, everything around you as a part of your self.

Duration: 21 minutes

• Step 1: Duration: 2 minutes
  • Sit straight. Now feel clearly the boundary of your body. Look at the room in which you are sitting.
• Step 2: Duration: 5 minutes
  • Now close your eyes and feel the room inside you, as a part of you. Your space has expanded from beyond the boundary of your body to include the entire room.
• Step 3: Duration: 2 minutes
  • Open your eyes, go outdoors and look at the trees and buildings around you.
• Step 4: Duration: 5 minutes
  • Now close your eyes and feel yourself expanded to include all the trees and buildings around you.
• Step 5: Duration: 2 minutes
  • Open your eyes and look at the open sky.
• Step 6: Duration: 5 minutes
  • Now close your eyes and feel the entire sky inside you.

This is a very powerful meditation that can become a part of your daily life to include everyone, everything around you as a part of your self.

For example, at work, include your work equipment as a part of you, expand your sphere of awareness. Say you are working on your computer, sitting on a chair with your computer on the table. Include the computer, the chair, the table, and your office space, all as part of you. Close your eyes and feel them as part of you. Include people working around you as a part of you – your colleagues, your co- workers, the people in your group. Enjoy your individual consciousness expanding to become a group consciousness. If your entire group practices this meditation, then individual personalities beautifully melt and ego clashes get resolved automatically.

source: Living Enlightenment