Inquiry-Neti-Neti Meditation

Neti-Neti, is a Sanskrit expression which means, ‘not this, not this'. Self-Inquiry is an inner dialogue into the Self. Also seen as a dialogue between the observer and that which is being observed.
“When you say, ‘I’, what does it mean?” – Mooji. Self-Inquiry mean a subjective or direct practices for experiencing a felt sense of the Self and for exploring the Self.

Transcript

I offer my obeisance to the oneness which binds us all.

Before we commence today's practice,

Take a moment to reflect on the memories you have about yourself,

Have a list of your emotions,

Thoughts,

And body experiences,

And see if any of your versions resonate with them,

And are you still that version,

Happy,

Sad,

Grumpy,

At peace,

Frustrated,

Relaxed,

Disappointed,

Joyous,

Empathetic,

Jealous,

Thinner,

Loser,

Worthy,

Unworthy,

Your younger self,

Current self,

Physical injury,

Healthy body,

Which version of you is the real you?

What is your true self?

Welcome to this 40 minutes guided inquiry meditation practice based on Neti Neti technique.

Inquiry meditation is a contemplative meditation practice that gently leads you to explore the nature of experience,

The workings of the mind,

And the deeper truths underlying your thoughts,

Sensations,

And emotions.

Inquiry meditation is just not about reaching a final answer.

But about deepening your relationship to your own experience.

May this meditation brings you clarity,

Connection,

And peace.

Begin by simply arriving at this moment.

Take a few deep breaths in.

Feeling the cool air entering your body.

And a slow breath out.

Allowing yourself to come to the present moment with every exhale.

Allowing your attention to gently settle into your body.

Choose a comfortable position to do this meditation practice.

If you're sitting upright,

You may keep your spine straight.

Get relaxed.

Shoulders relaxed.

Hands resting in your lap.

If you like,

You can keep your palms facing upwards.

Use extra cushions if needed for that extra support.

Maintain a posture which supports you to do the meditation practice in the next 35 minutes.

Feel free to move and make required adjustments.

Any time throughout the meditation practice.

Before you move deeper,

Take a moment to set a gentle intention for your practice.

Ask yourself,

What brings you to do this meditation practice today?

Is it curiosity,

A desire for peace,

Clarity,

Or self-understanding?

Let whatever arises be welcomed without judgment.

Silently affirm your intention,

Perhaps with a simple phrase,

And repeat in your mind three times.

It can be,

May I come to know myself more deeply.

Or,

May I bring kindness to whatever I discover.

Or,

May I rest in awareness.

Say it in your mind three times.

Let your intention rest lightly in your heart.

As a guiding compass.

Once you feel ready,

Notice how your five senses are your tool to experience life.

Every experience gives rise to emotions,

Sensations,

And thoughts.

Notice how your thoughts,

Emotions,

And sensations keeps changing with experiences felt by five senses.

Drinking your attention,

The sense of sight.

Notice how infinite images are captured by your eyes,

With so much details including shape,

Size,

Color,

Placement.

Design.

Labeling them as you see around.

Move your gaze from one corner of the room to other.

Notice how the images keep changing seamlessly.

If you like,

You can close your eyes or lower your gaze,

Whichever comes naturally to you.

Shifting your attention to the sounds around you.

Notice any sound in the room or coming from far off place.

It could be the sound of silence,

The gentle hum.

Notice the natural rhythm of your breath with each inhale,

Invite in spaciousness.

With each exhale,

Let go the busyness of your routine.

As you breathe in,

Notice any fragrance in the room,

Natural aroma of the air,

Fragrance of any scented candles.

Simply notice.

Shifting your attention to the sense of taste,

The gatekeeper of everything you eat or drink.

Notice any lingering taste of last meal you had or anything you sipped before doing this meditation practice.

Moving your attention to the sense of touch.

Feel the sensation of the surface beneath you,

The support it offers to maintain your centeredness,

Balance to do this meditation practice.

Allowing yourself to become rooted.

If your mind wanders,

Gently bring it back with loving kindness to your breath.

Acknowledging the simple act of breathing and the constant flow of life force energy within you.

Gently broaden your awareness to encompass the feel of your experience.

Noticing the sensations in your body.

Notice any sensations arising in your head.

As you do a body scan,

Notice any warmth,

Tingling or numbness.

Move your attention slowly through your body.

Observing without trying to change anything.

Sensing the inhale moving from your nostrils,

Chest,

Noticing how the breath moves within your body.

Arising,

Falling,

Expansion,

Contraction.

Notice any flow of thoughts in your head.

Any sensations in your face,

Shoulders,

Belly and feet.

Notice any emotions that may be present.

Allowing them to be without naming them as good or bad.

Resting your attention in this open field.

Letting all experiences arise as naturally as waves on the shore.

To be open and receptive to everything arising in this moment.

Moving into the heart of inquiry.

Choose an anchor for your self-inquiry.

A question or theme to gently explore.

Inquiring into the truth of who you are.

Using the ancient practice of Nidhi Nidhi which translates into not this,

Not that.

Through inquiry releasing what you are not to rest in what cannot be denied.

Pose your question gently as if dropping a pebble into a still pond.

There's no rush to seek an immediate answer.

Simply allowing the question to open space for curiosity and discovery.

Visualize a beautiful lotus flower and shed a petal for every aspect of you which doesn't feel to be real to you.

As this aspect keeps changing with nature of your experience and all the petals of this flower shed what is left is the core.

When all the superficial layers begin to fall away what remains is the essence the truth the awareness.

As best as you can let go of the need for an outcome.

Simply rest in the stillness in the silent surrender.

Inquiry will happen and the insights may flow.

Beginning to draw your awareness back to your body in this moment notice the sensation of your body the support beneath you the gentle rise and fall of your breath listen to the sounds around you any fragrance in the room any taste in your mouth take a moment to reflect briefly around what stands out sense anything that you can carry with you as you return to your daily life I appreciate your effort for doing this meditation practice today When you feel ready begin to wiggle your fingers toes gently stretch your arms moving your head side to side gently open your eyes taking in the light and shapes around you if you like you can sit quietly for a moment letting everything arising from this meditation practice to settle in gently allow the insights peace and compassion be cultivated to remain with you Thank you for joining this practice have a wonderful day I hope this meditation session was useful may the divine grace light up your path may peace bestows on all of us I would like to conclude this meditation practice with one of my favourite Vedic Mantra Om Poornamida Poornamidam Poornatma Poornamaduchyate Poornasya Poornamadaya Poornameva Vashishyate Om Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti is also complete