Here is an exercise that i thought of, that may be useful to do during savasana along with some theory as to why it may be useful.
Each of these steps should build upon each other, they involve bringing your awareness to something and then adding the next piece while continuing each step prior. If at any point you loose your focus on any of the parts. Start over from the beginning and build it up again. Do not be discouraged if your attention drops, quickly just start over with no additional thought of how good you are doing.
1) Start by bringing awareness to your breath and feel the rise and fall of your belly and chest.
2) Next Center your visual focus on your third eye or the spot right in between your eye brows. Make sure internally you are not drifting to one side or the other. Stay steady in the center and begin to notice any patterns of light and color that may arise. If there are patterns intersecting with each other see if you can center this intersection at the third eye point where you are focusing your attention.
3) Next bring your awareness to your heart beat. Follow it for a few breaths and feel its rhythm. Try to sync up your breath with your heart beat. Inhaling for certain number of beats and then exhaling for the same number of beats. Depending on your rhythm of breath and the speed at which your heart is beating the number of beats per inhale and exhale will vary from person to person and time to time. Just listen to your body let it tell you how many beats its is comfortable with and then just follow instead of trying to fix your self to a set number. Make sure the inhales and exhales begin exactly on the rising edge of your heart beat. As you inhale for how ever many heart beats feels right try to keep the amount of air you are taking in the same for each beat. Over time adjust this amount so that you hit the maximum point of air you can take in right before its time to start exhaling. Do the same thing when letting the air go during exhale, letting the same amount of air out of your body per heart beat, reaching a completely empty chest when its time to start inhaling again. Again, time everything so that every action is in sync with both the breath and heart beat.
4) Next you have two options, either begin to count each heart beat or chant the sound of OHM for each heart beat ( do this in your mind not out loud). If you choose to count , instead of progressing in numbers 1 , 2 ,3 ,4….. count each beat as 1, 1 ,1 ,1 …. This will keep you focused in the present moment by realizing that each beat is happening now and therefore should be designated as the first beat of now.
5) Next begin to listen so sounds around you that may fall within the same rhythm as your breath and heart beat. Find sounds that begin on your inhale and end on you exhale. Or sounds that occur every time your heart beats.
6) If you have manged to bring full awareness to every one of these items, with out giving any one more attention than the other. Then you can begin to bring awareness to other sensations that fall with in this same rhythm. Or just see how long you can maintain with out getting out of sync.
The theory around this exercise stems from harmonic energy balancing. As postulated by quantum physics and elements of string theory elementary particles (the stuff that every thing is made out of) can be represented as a wave of energy vibrating with a certain frequency and phase. On a larger scale our bodies also produce forms of energy that vibrate with a certain frequency and phase. When multiple forms of energy interact with one another they have the option to be synchronized (in phase) or unsynchronized (out of phase). When they are in phase the energy adds to from a greater overall energy. When they are out of phase some of the energy is canceled out producing lesser overall energy. If we can synchronize various forms of energy in our bodies ( Prana-Breath, Mental Consciousness, Heart beat-Blood flow) the result will be harmony in the interactions and an overall greater life force. You are not only synchronizing the energy flowing through your body, but also allowing both sides of the brain to work together equally producing brain wave frequency’s that are also in sync with the energy of your body. As you move through each step, you bring your concentration to what you are trying to do, then as if you were writing a computer program to focus on a specific aspect of your awareness you train your brain to lock in on an action. Once the program is written, you can then run the program, while you begin to write the next one. Running each program on top of each other to bring awareness to each piece. As you lie there, just feel the power and life energy that flows through your body and how it builds as the various components become synchronized creating harmony in your body and mind.