Single pointed concentration & bodywork
Place a small, pupil sized black dot onto the wall @ eye level
[good on a windy, chaotic day.]
First sit in front of dot, close eyes, ground, become aware of breath - 5- 10mins.
Now sit and watch the dot - 5 mins
[See it spin, move, bob up and down, like a star moving across the sky... feel the earth move.]
Become aware of body, any blockages in energy, press to release.
Feel the energy flow.
Move how the body wants to move.
Observe body as it is. - 10mins
Meditate for 5 mins
Savasana for 5 mins