Microcosmic Orbit

Sit on a cushion, spine upright, knees lower than hips. Soft eyes, tongue resting against the upper palate (this closes the circuit). Hands resting on the thighs, palms up. Perineum lightly engaged, as if holding a small breath there without clenching.

Slow belly breath. On each inhale, warmth gathers two inches below the navel. On each exhale, soften the pelvic floor and let warmth stay. Continue until the lower belly feels distinctly warm, full, or subtly turned on. Do not rush this. The gathering must be felt in the body before you move on.

On the inhale, draw warmth from the lower belly to the perineum, then up the spine: sacrum, low back, mid back, between the shoulder blades, base of the skull, crown. Pause at the crown for two breaths. Notice tingling, heat, or a faint inner current. If the warmth stalls, breathe at the place it stops rather than forcing.

On the exhale, let warmth descend from the crown, down the face, through the tongue and into the throat, sternum, solar plexus, pubic bone, and back to the lower belly. Pause for one breath at the lower belly. Notice whether arousal spreads rather than concentrates.

Continue: up the back, over the crown, down the front, into the belly. Each orbit one full breath if possible, otherwise several. Three complete orbits. On the third descent, let warmth and any erotic charge settle in the belly instead of seeking release.

Place both palms over the lower belly: men, left palm under right; women, right palm under left. Sit in stillness for two minutes, storing warmth. Then rub the palms warm and brush them slowly down the face and chest before opening the eyes.