Morning
The ankle circles
One foot held off the ground, the ankle circling one way, then the other; then the other foot. Hold a wall if you need to. Taught in the camp; its guidance will be added later.
taught in the camp · its guidance is comingGrīvā 1 and 2
The head right and left, then forward and back; then the ear towards the shoulder, the shoulder kept down. Taught in the camp; their guidance will be added later.
taught in the camp · its guidance is comingRekhā-gati · walking the line
Phase one's page, the first door. Heel to toe, fifty steps out, the eyes on something far off, not on the feet; then fifty back.
In the first days walk beside a wall, a hand ready but not touching; above all on the way back. When a dose has made you drowsy, the line waits.
OpenBy day
The fourth and fifth groups · in Laya
Knee and foot in one line. When the hands leave the floor and the trunk rises, let the arms and the eyes move with the breath over that narrow base. When the group offers the other leg, take it.
Put something soft under the back knee.
Begin the groups · LayaThe centring of Cyclic Meditation
Standing, the weight to the toes, to the heels, to each side, then to the middle, with bhrāmarī. Taught in the camp; its guidance will be added later.
taught in the camp · its guidance is comingWhy this order
Balance practice improves balance in young and older people alike, within the first few sessions, and most on the very task practised. Balance woven into everyday routines cut falls by about a third in older people, and practice in walking backward improved balance.
Before you begin
Stay well within what is comfortable. If anything hurts, stop. This supports treatment and does not replace it; anybody on buprenorphine or methadone stays on it.
While opium is still being taken, keep every breath hold short.