The Sutra
"In any easy position, gradually pervade an area between the armpits into great peace."
Paul Reps translation, Zen Flesh, Zen Bones (1957)
Understanding
The area between the armpits is the region of the heart center - the Anahata chakra. In any comfortable seated position, gradually let your awareness pervade this area. Do not force concentration. Let awareness gently seep into the chest space between the armpits like water soaking into cloth. As this area fills with awareness, a great peace naturally arises. The heart center is the seat of peace in the subtle body, and this gentle pervading awakens it.
Original Sanskrit
वह्नेर्विषस्य मध्ये तु चित्तं सुखमयं क्षिपेत् ।
vahnervishasya madhye tu chittam sukhamayam kshipet |
Vijnanabhairava Verse 121 (Technique 98 of 112)
How to Practice
Sit in any position that is easy and comfortable for you. The instruction emphasizes ease - no strain.
Bring your awareness to the area between your armpits - the broad region of the chest and heart center.
Do not focus sharply. Instead, let awareness gradually pervade this area, like warmth slowly spreading through the chest.
Feel the entire space between the armpits filling with gentle, aware presence.
As awareness pervades this region, notice a deep peace arising naturally from the heart center.
Rest in this great peace. It is not something you create - it is what the heart center naturally radiates when awareness touches it.
Duration
20-30 minutes
Best Time
Evening or any relaxed time
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