1.     Spiritual practice of Muraqaba for 10 minutes.

2.     Be aware of the parts of your body in the following sequence:

                    - the right arm  – 2 minutes, inhale-exhale;
                    - the left arm  – 2 minutes, inhale-exhale;
                    - the left leg  – 2 minutes, inhale-exhale;
                    - the right leg     – 2 minutes, inhale-exhale;
                    - the torso  – 2 minutes, inhale-exhale;
                    - the head and the face     – 2 minutes, inhale-exhale;
                    - the whole body – 2 minutes, inhale-exhale;

 

Point 2:

- close your eyes, be quiet and direct your attention inside of your right arm;

- relax your right arm and open it to your feelings;

- feel your right arm for 2 minutes;

- work with the other parts of your body in the same manner;

- set an alarm clock or timer in order to be not distracted.

  

During a day, when you remember, always divide your attention into two parts and at one time feel everything inside of your body by your Heart and everything around your body by the back of your head.

 

Video:

- Spiritual practice of Muraqaba

- Spiritual practice of Parts