[This meditation and the accompanying illustration come from Kali Rising: Foundational Principles of Tantra for a Transforming Planet, by Rudy Ballentine. Our thanks to Rudy for permission to use this material.]
Foundational Meditation I
Breathing Up and Down the Spine
Establish a comfortable upright position. If sitting on the floor doesn't work for you, then sit in a chair, preferably forward, toward the edge, so that you can maintain a normally erect spine (with gentle curves forward at the lower back and neck.)
[When comfortably seated, play the recorded meditation.]
[There is a pause at the end of the spoken part of the meditation. Continue meditating as long as you wish, then bring you awareness back into your room.]
There are other versions of this practice. For example the Taoist version continues over the head after inhalation is complete to exhale down the front of the body. The more typical tantric version is what is offered here.
If you like this meditation, you'll love Rudy's March 23-26 retreat, Tantric Awakening.