Sit comfortably. Grab your thighs very tightly, tensing your whole body.
Be wrapped up in your thoughts making them very solid.
Now relax completely and become so loose that you can barely sit up. Be extremely dull in your thinking that you don’t even have a whiff of what you are thinking about.
Tense your body and mind. Relax completely your body and mind.
Tense then relax.
Tense your body and mind less. Loosen your body and mind less.
Now let your body and mind rest naturally between tensing and relaxing.
Remain not too tight, not too loose.
In balance, rest at ease while remaining alert.
Rest in balance and harmony.
Allow the mind that is at ease and the mind that is attentive be present for others.