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Mandala Meditation • 4 stages with eye rotation in stage 3.
This is a 1-hour, 4-stage meditation that works with the body's energy and awareness. The Mandala Meditation uses movement, rotation, and eye exercises to create a state of deep awareness. This practice is particularly effective in the evening, helping you unwind and transition from the day's activities.
Stage 1 (15 min): With eyes open, run in place, lifting your knees as high as possible. Feel the energy building in your body. Stage 2 (15 min): Sit with eyes closed. Keep your mouth loose and open, and rotate your body gently from the waist. Let the rotation be smooth and natural. Stage 3 (15 min): Lie on your back. Keep your head still. Open your eyes and rotate them clockwise in the sockets, as if following a large clock. Move slowly: up... to the right... down... to the left... Continue this rotation. Stage 4 (15 min): Close your eyes and lie still. Be completely inactive. Allow whatever has been stirred up to settle naturally.