Swim and note

As far as meditation in action is concerned, this is by far the most efficient warm-up.

Since it beneficially strengthens and soothes the spinal cord, back stroke is highly recommended.

Provided that the ears are immersed in the water, one achieves full presence in the NOW.

If breathing every three strokes, noting will be as follows:

"rise-rise, hit-push-push, send-hit-push-push, send-hit-push, 

rise-rise, hit-push-push, send-hit-push-push, send-hit-push,  rise-rise..."

On the third stroke, one notes only one “push”, followed right away with a double “rise” so that one can inhale as fully as possible.

If physical condition is not optimal, do only two strokes on the outbreath.