My respect and surrender to the ultimate oneness and the energy thread which binds us all.
In today's visualization-based meditation practice,
We're going to embark on a journey to discover the true nature of thoughts and emotions.
We're going to explore that how you are beyond your body and mind.
Let's begin by finding a comfortable and quiet space to do this meditation practice.
If you like,
You can let all or use some essential oils to create a supporting ambience for this meditation practice.
When ready,
Find a comfortable posture to do this practice.
You can either sit on the ground cross-legged or in a chair or sofa,
Whichever feels comfortable.
As you settle in,
Keep your spine straight yet without feeling any tension.
Keep your shoulders wide and away from your ears.
Face parallel to ground and chin slightly tucked inwards.
Rest your hands gently on your lap or knees so that they're supported.
Take a moment to find the right balance and center which makes you feel supported.
As you settle in,
Take few deep breaths and make any further adjustments if need be.
As you're noticing your breath,
The gentle inhalation and exhalation,
Let's bring focus to the five senses which connect us to this perceivable world.
Let's begin with eyes.
Look around your surroundings,
The room,
The ambience,
The placement of doors,
Windows.
Move your gaze gently and slowly around to notice your external environment,
Building images as you slowly and swiftly move from one object to another.
Just notice how the images perceived by your eyes changes as you look in different directions,
Angles,
Without any judgment,
Appreciation or any judgment.
Just notice.
Now you may gently close your eyes or you can also lower your gaze and bring your attention to the sense of sound.
Any sound from far off or your imagined environment can be perceived as a sound of silence.
Notice how your eardrums absorb the slightest shift in the frequency and sense even the hum of silence.
As you breathe in and breathe out,
You can breathe in the coolness or the natural smell or odor of your surroundings.
Just smell.
Any taste,
Flavor,
Circulating on your taste buds,
Saliva.
Notice when you place your attention on the flavors in your mouth,
A sudden sensation or movement of tongue.
Simply notice.
Now move your attention to the sensation and feeling on your skin.
Feel the pressure on the surface you're sitting on,
The feeling of the clothes you're wearing,
The temperature you feel on your skin,
How your hands feel resting in the lap,
How surface beneath you is supporting you.
Just notice.
Notice any internal sensations you feel within your body.
Notice the interplay between external and internal sensations.
Now let's do body scan and be grateful to your body which helps you experience the outer world.
Let's start from the top of your head,
Moving down to your forehead.
Just notice.
Notice the shoulders on which you're holding your face,
Your head.
Allow your shoulders to feel relaxed.
Feel free to move,
To make any adjustments as we meditate.
Now move through your chest,
Abdomen,
The navel area which is a sense where diaphragm and belly is moving with every inhale and exhale.
Now scan through your arms,
Your hands,
Your fingers.
Gently resting.
Notice any stiffness or ease you feel in your arms,
Pelvic area.
Notice any sensations,
Any stiffness,
Any relaxation you feel in your muscles.
Be grateful to your body supporting your existence.
As we scan through our body to relax and come and rest in this moment.
Now visualize you're entering a spherical,
Huge place and as you enter,
Several rooms which you can go and explore.
As you navigate and choose to enter,
It is bright,
Sunny day on beach side,
Wind flowing gently,
Clear sky.
You can see swiftly moving,
You can easily identify the movement of clouds.
Once a group of clouds have passed and you can see further in a group of clouds approaching only to swiftly fade off towards the left.
You choose to go to another room.
Here it is raining,
Sun is not visible,
You are up in the sky,
Covering it all.
It's raining,
The clouds are,
It is difficult to separate them and they're just one big unit of cloud.
Dark,
Raining and any movement not visible to the eyes.
You move to another room.
There it is,
Oddly cloudy day.
The sun appears and sometimes is hiding behind the clouds.
It's a very slow pace,
So slow that you cannot observe them moving at all.
But only when in relation to a tall tree,
You observe them,
The slight shift can be seen.
Human thoughts and emotions are just like with our awareness and presence in the moment.
We can choose the experience and once we choose the experience,
Choose a room and sit under a tree and surrender in the present moment.
No rush,
No judgments,
No stickiness to any expectation.
Just be there in the stillness as you are just an observer in this moment.
Gradually come out of this room and from the planetarium.
You are still aware in your balanced and centered position.
And then start to bring yourself in this moment.
Start noticing sounds and the taste in your mouth.
Notice you're still supported by the surface beneath you.
If you like,
Wiggle your fingers,
Toes,
Stretch your body if you like.
Move your hands or legs.
If you like,
You can move your hands or legs.
If you like,
You can move your hands or legs.
Now we are closing this meditation practice.
Thanks for your time and wish you a blessed life.
Thank you.
