Dharana 26 of 112 · verse 44

Empty Above, Empty Below

Hold the space above the head and beneath the seat as empty, both at once.

00:00Ready

8 minutes. Seated, eyes closed.

Beginner8 min

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The practice

Sit and attend to the region above the crown of the head as open and empty. At the same time attend to the region beneath where you are sitting as open and empty. Hold both together and let the body between them become less definite.

What it works on

Two anchors, held simultaneously, with the body suspended between them. It is a simpler version of the all-directions practice and a good place to begin the emptiness family.

Notes

  • If you can only hold one at a time, alternate slowly until they overlap.

Practise gently

Shoonyaka offers educational and contemplative material, not medical, psychological or religious authority. Nothing here diagnoses or treats any condition. Stop any practice that leaves you dizzy, frightened or unwell, and treat a strong reaction as a reason to rest rather than to push on.