Welcome,
This is Vishali Gupta guiding your practice today.
To begin the practice,
Settle into a comfortable seated position.
Arrange your body so that your two sitting bones feel balanced and centered.
Let the spine rise effortlessly toward the sky.
The shoulders relaxed and the facial muscles soft.
Allow your awareness to gently shift from the outer world to the sensations within your body.
Let go of any lingering thoughts,
Memories,
To-do lists,
Or images by directing your attention to the feeling of your breath.
Simply,
Observe the natural movement of your belly,
The gentle rise on the inhale,
And the softening on the exhale.
Belly gently rises on the inhale and softens on the exhale.
As the mind wanders,
Meet it without judgment.
Gently guide your attention back to the breath.
Noticing this wandering and returning is the magical moment.
That is when meditation truly happens.
Now,
I will guide you into Kumbhak,
The stillness between breaths.
This pause is a sacred place,
A doorway to silence,
Surrender,
And inner light.
Let's begin.
Inhale through the nostrils,
Slowly and fully.
Retain the breath with steadiness,
Without strain.
Exhale through the nostrils,
Soft and complete.
We will now follow the breath cycle of 4-6-4,
Where 4 is an inhale,
Kumbhak or breath retention is 6,
And exhale is 4 counts.
Re-adjust your posture,
Be completely at ease,
With spine tall and shoulders relaxed.
Inhale through the nostrils,
2-3-4,
Hold 2-3-4,
Exhale 2-3-4-5-6.
Let the breath flow out like a soft stream.
We will take 2 more rounds in the same way,
But this time you will count in your own mind.
Remember the ratio is inhale for 4 counts,
Hold for 4 counts,
And exhale for 6 counts.
Move with ease,
Keeping the mind calm.
After your rounds,
Return to natural breathing.
Let the breath find its own rhythm again.
Now I will introduce you to the mantra Sat Chit Anand.
Sat,
The absolute that never changes.
Chit,
The pure awareness within.
Anand,
The joy that is your own nature.
Silently repeat,
Sat Chit Anand,
The absolute truth that never changes.
This is my true nature,
I am bliss,
I am pure awareness.
Sat Chit Anand,
Sat Chit Anand,
Sat Chit Anand.
Bring your hands to the heart center in Anjali Mudra and close your eyes.
Shift your awareness into your own heart,
The Hridaya,
The infinite and boundless ocean of awareness.
Rest there for a few seconds.
Honor the stillness.
Om Shanti,
Shanti,
Shanti.
Namaste.
