1.     The spiritual practice of Muraqaba for 10 minutes.

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

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

 

Point 2:

- close your eyes, be quiet and direct your attention inside 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 so that you do not get distracted checking the time.

  

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

 

Video:

- Spiritual Practice of Muraqaba

- Spiritual Practice of Parts