Session 2

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00:00 12-fold Lower Belly Breathing
​09:25 Amitabha Mantra (Om Amidewa Hri) 
15:15 Introduction to the topic of the session (the meaning of Freedom and Refuge)
RELAXING THE WHOLE BODY (aka 10-points practice)
!!! YOU CAN ONLY DO A FRACTION OF THIS PRACTICE IF YOU DO NOT HAVE TIME FOR A LONGER PRACTICE SESSION (details below)
22:40 Relaxing the Whole Body (lying down position)
31:45 Relaxing the Whole Body (warm up practice - moving the feet)
34:30 Relaxing the Whole Body (technique of releasing the tensions)
​43:40 Relaxing the Whole Body (all the major sections of the body + additional tips)
55:50 Relaxing the Whole Body (the whole body at once - taking special care of the parts of the body, which ask for attention)
1:04:45 Dance (familiar-voice dancing and unfamiliar-voice dancing)
01:10:45 Meditating in Pairs (freeing the other person from our projections) 
01:36:35 Working with Uncoscious Patterns

Recommended reads and ​additional materials:

After each session we will post below a list of additional materials, exercises and bibliography. We will include additional tips and hints, which can help to broaden your perspective on Tantra, deepen your practice, help to eliminate errors and direct your tantric discipline at home. Sometimes we will include links to guided practises etc. If you have any questions then please contact us. 

Contents:
1. 12-fold Lower Belly Breathing
2. Amitabha Mantra
3. Relaxing the Whole Body
4. Dance
5. Uncoscious Patterns
6. Meditating in Pairs (freeing the other person from our projections)  
7. Further reading

1. 12fold Lower Belly Breathing (changing stale Prana)
This technique comes from Tibetan Buddhist Tantra and is included in Somatic Meditation (Robert teaches Somatic Meditation). Somatic Meditation is a system developed by dr Reginald Ray (tantric master) along with bodyworkers and therapists. You can find this technique in many of his audio programs (for example: 'Awakening the Body'). We've included it in our YouTube channel but only in Polish (below): ​

2. Amitabha Mantra - OM AMIDEWA HRI (or HRIH)
As usual the pronounciation of the mantra is on the recording. The male deity connected with this mantra is Buddha Amitabha. Amitabha is very popular in various schools of Mahayana Buddhism throughout Asia and is a central figure in the so called Pure Land Buddhism. We explained during the session the symbolism of the mantra by briefly telling the legend of Amitabha but it is worthwile to add that in Tantric Buddhism Amitabha is a personification/embodiment of the awake wisdom quality of perception and is a central deity of the so called Padma Family. There are many ways of explaining what Padma is. The most important is that Padma is energy/quality of attraction and magnetising (in its wisdom form). So it is believed that this mantra has capacity of attracting positive circumstances for one's spiritual development. If you are interested in art then you can look up the paintings of Amitabha in Google Graphics. 

3. Relaxing the Whole Body (very important practice) - we recommend including this practice in your regular routine - especially if you well that you need to work on your embodiment and tensions. If you do not have enough time for the full set of this practice, then you do not have to do everything that we did during our session. For example you can start by training the lying down position. You do not really need to do the warm up exercises (moving the feet etc) - it was just for showing you that our practice should be embodied and that you can use subtle movement to enhance your feeling of the body (only if you have problems with feeling into the body while it remains static and only for as long as you need to develop the somatic embodiment required to feel the practice; if further practice and visualisation went smoothly and in an embodied fashion then you just focus on that). The most important thing is to really get the technique of releasing the tension. You do not need to perfectly develop it in the feet first but it is enough to get what's it about and develop confidence in this so you can work your way up. Then you can focus on working with different parts of the body and the whole body at once or if you do not have enough time then you can do just the ending with breathing through all the pores at once. Also you can devote more time to certain parts of your body, which require healing (for example you can devote half of the session to working with only one part of your body). We strongly recommend using this technique of breathing awareness into the tensions and then releasing them in post-meditation outside of formal practice - in daly life (in tram, in train, as a passanger in a car, waiting in a office etc.). It is good to do that whether you have time for formal practice or not because this will help you to cultivate close and healthy relationship with your body. Of course formal sessions are important and whenever you have free time - even a week - you will gain much benefit by doing the whole set of this practice (though you can probably skip the warm up and learning the technique - just go through the position and then work with different areas of the body). 
If you have more time and can listen to a guided meditation in Polish, maybe you are interested in slightly different guided meditation or simply would like to share the practice with someone you know then we encourage you to use the recordings on our channel on YT. The recordings of the practice are not high quality (these are the oldest recordings on our channel), but people who work with them tell us that they do the job and are enough. The first recording contains more theory (also about Somatic Meditation, which developed on the basis of Buddhist Tantra, but also contains techniques for lay peoeple who are just interested in meditation and are not really into Tantra per se) and the second one is just the guided meditation. You can find both recordings below.
If you are looking for guided meditation in English then you can find one on Dharma Ocean website (Reginald Ray from Dharma Ocean is the original teacher of Somatic Meditation and DO gave me green light to guide people in these practises). The link is here (the 10-points practice). 

​4. Dance - the tracks, which were used during the dancing:
Cell - Lord of Silk
Cell - Magic Karma
Ćwiczenie z zajęć pochodzi z Tańca Somatycznego, który jest nastawiony na zwiększanie świadomości ciała i odblokowywanie go. 
Familiar-voice dancing and unfamiliar-voice dancing comes from Somatic Dancing, which is aimed at cultivating embodied awareness.
​
4. Uncoscious Patterns - the method, as we have already explained, is very useful for dealing with patterns. Working on one's own it is good to have time for that. We remind you that it is good to be careful and for dealing with traumas it is advisable to work with a therapist. If you feel that you would like to have some assistance in working with some patterns and that you need support from someone experienced in working with patterns, then please remember that Veronika is a professional therapist and is available for individual sessions.  You can find the website for therapy (only Polish for now) here : http://www.przestrzenpsyche.pl/

6. Meditating in Pairs (freeing the other person from our projections)  - we know this particular technique but we also base our practice of it on our practice of Dzogchen. It is good to incorportate this technique in one's own meditative discipline - from several minutes up to even half an hour or more - depending on your time and needs.

​7. Further Reading:
Dr Reginald Ray "Touching Enlightenment" - excellent book about buddhist practice and tantrice practice from the perspective of the bodywork and psychosomatic work. 
Andrea Olsen & CarynMcHose "The Place of Dance: A Somatic Guide to Dancing and Dance Making" - a workbook (lots of exercises in movement and dancing) on Somatic Dancing.