Total Duration: 30 minutes

Sit straight, preferably on the ground. Close your eyes. Inhale and exhale as slowly as possible, as deeply as possible.

Step 1: Duration: 3 minutes

Slowly, very slowly, put your attention only on the incoming breath. Be aware of the incoming breath.

Step 2: Duration: 3 minutes

Now slowly, put your attention only on the outgoing breath.

Step 3: Duration: 3 minutes.

Now forget about the incoming breath and the outgoing breath. Slowly, very slowly, put your attention between the two breaths. Just be aware of the gap, the neutral space between the breaths. Keep your attention on the gap between breaths.

Step 4: Duration: 3 minutes

Keep your attention between the two breaths. Relax in the neutral space. While you are in this space, in this consciousness, try to move either hand. While moving the hand, if you feel you have come out of that neutral space awareness, bring yourself back to the neutral space. Come back to the neutral space and move the hand again.

Step 5: Duration: 3 minutes

Being in the same neutral space, without losing it, try to stand up. If you feel you are losing the neutral space, sit down. Come back to the neutral space again. Now, without losing the awareness of the gap, try to stand up.

Let your eyes remain closed. Once you stand up, continue to be aware of the gap between the breaths. Let your attention be between the two breaths, in that neutral space. Be where there is no mind.

Step 6: Duration: 3 minutes

Keep your attention between the two breaths. Be aware of the neutral space. Without losing the awareness, try to move both hands very slowly. The important thing is to not lose the awareness of the gap.

Step 7: Duration: 3 minutes

Relax. Be centered between the two breaths. Be completely at ease in the neutral space. Be aware of the gap. Without losing the awareness, slowly move your head. The important thing is to not lose the awareness. If you feel you have lost the awareness, bring it back and then move the head.

Step 8: Duration: 3 minutes

Without losing the awareness, being totally centered between the two breaths, in the neutral space, try to move your feet. Be aware. Do not lose the neutral space. Be completely centered on the neutral space. If you feel you have lost the awareness, come back. Slow down. Center yourself in the neutral space. Let your attention be between the two breaths. Then, try to move your feet again.

Step 9: Duration: 3 minutes

Without losing the awareness, slowly, very slowly, try to open your eyes. If you feel what you are seeing takes away your awareness, close your eyes and again center yourself in that awareness. Very slowly, be in that same awareness, in that same neutral space, and again try to open your eyes. If you feel you are losing your awareness, close your eyes and bring back the awareness. Center yourself in the awareness. Keep your attention between the two breaths. Keep your attention on the neutral space.

Step 10: Duration: 3 minutes

Be in that same awareness and try to sit, wherever you are. If you feel you are losing the awareness, then wait, and center yourself in the awareness. Keep your attention between the two breaths and try again to sit without losing the awareness.

source: Living Enlightenment