At sunrise
Sūrya trāṭaka
At sunrise the gaze on the horizon where the sun is coming up, or on the sky beside it; ended when the sunrise ends. Never on the risen disc. Its guidance will be added later.
taught in the camp · its guidance is comingBy day
The ninth group · The Sun
The body once onto the shoulders, then onto the back. With neck pain or high blood pressure, the legs do not go up.
Begin the group · ParicayaCyclic Meditation
Postures and lying rest, in turn. Taught in the camp; its guidance will be added later.
taught in the camp · its guidance is comingAt night, before sleep
The complete breath, in śavāsana
On the back, one hand on the belly, one on the chest.
Fill from the bottom: belly, chest, collarbones. Empty from the top, and let the out-breath be longer. Hold nowhere.
Ten breaths, then simply lie there.
Yoga Nidra
Lying down, the attention travelling the body, into sleep. Taught in the camp; its guidance will be added later.
taught in the camp · its guidance is comingWhy this order
On the night after a day with Cyclic Meditation twice, deep sleep was higher and awakenings fewer; Yoga Nidra did about as well as the standard behavioural therapy for long insomnia.
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.