Morning
The floor with the breath · ten breaths
Sit upright, squatting or cross-legged, whichever is easy. On the in-breath take the attention down to the floor, and let it soften and sink.
On the long out-breath it rises by itself. Draw nothing up; only stay with it.
There are no photographs of the floor yet; a line drawing moves with the breath instead.
Mūla bandha · ten, at half strength
Draw the root up at half strength and hold for five; then let go fully for five. The attention on the letting go: the floor sinking, the belly soft.
If urine does not flow freely, keep the holding lighter still; the slow letting go is the whole practice.
By day
The first group · in Laya
Every step on a breath. On the in-breath let the back dip and the floor soften and sink; on the out-breath let the back round and the floor rise by itself.
The root is not drawn up here. It only goes along.
Begin the group · LayaWhen passing water
Squatting, a slow breath, and one squeeze afterwards
Squat, or sit, the feet on the ground, the trunk a little forward. No hurry.
A slow breath. On each in-breath let the floor sink. Never push. If the stream stops, two slow breaths, and again.
When it has finished, one squeeze of the root, for the drops that are left. Stopping the stream midway is not a practice.
At a sudden urge
Stillness, two or three squeezes, a breath
Do not run. Stop where you are, standing or sitting.
Draw the root up quickly and firmly two or three times, and let it go. Then a slow breath.
When the urge has passed, walk on, unhurried.
Evening
The complete breath · lying, the floor going along
On the back, the knees bent if you like. Fill from the bottom: belly, chest, collarbones; and let the in-breath reach down to the floor.
The out-breath long. Hold nowhere. Ten breaths, then simply lie there.
Why this order
An opioid lessens both the bladder's squeeze and the sense of urge, and both come back whole as it wears off. In most men the floor sinks with the in-breath; sitting or squatting, the flow was faster than standing; the squeeze after passing urine helped the dribble afterwards; and pelvic floor training with urge suppression cut how often men had to go.
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.