Consideration
Step 1 : “Firstly, sit in a comfortable position on your chairs, or cross legged on the floor. Make sure your back is straight and head is upright. Take a deep breath and relax as you breathe out. Take another deep breath… and another…”
Step 2 : “Now relax any tensions in the body. Stretch your toes, then relax them. Tighten and tense the calf muscles, then relax them. Tense the muscles in your upper legs and thighs, and relax them. Pull in your stomach muscles, then relax them. Pull the shoulders back, then relax them. Shrug the shoulders up and down. Look left, look forward, look right, look forward. Now screw up the face muscles and relax them. Feel your whole body relaxed – all tensions have gone. You feel good.”
Step 3 : “Now become aware of your breathing. Take a deep breath, filling your lungs. Then in your own time, breathe out slowly. Let your eyes be gently closed and, as you breathe in, imagine clean healing energy is entering your body, filling you with happiness, love and peace. As you breathe out, imagine any uncomfortable feelings you have, such as sadness, tiredness, anger, annoyance, fear, boredom, jealousy or any other, being breathed out, leaving you feeling happy and free from worries. Repeat this 3 or 4 times. One by one, the things that upset you are breathed out and drift away.”
Step 4 : Imagine a shining golden ball in the center of your chest…
Imagine you can move this ball around your body with your thoughts…
First you take it down to your legs and your feet…
First one leg… then the other leg…
Your legs feel warm and soft…
Now take it through your tummy and chest, letting it warm you…
Then down each arm to the hands…
Now through your neck, let it float up to your head…
The golden rays of light shine down through you…
Imagine the golden ball of light is a ball of goodness…
Every part of you will shine with goodness…
It will help you to be good, kind and considerate to others whenever you remember.
Step 5 : “Now bring your attention back to the classroom, open your eyes and stretch, as the exercise has finished. Smile at the person next to you and tell them the date and time.”
(After these silent sitting exercises students may wish to share their experiences and this should be encouraged, especially asking how they feel. It is a good time to do some creative work such as drawing a picture of their experience.)
Adapted from ‘Sathya Sai Education in Human Values’, Published by BISSE Limited