Use your right hand's thumb to block the right nostril.
Exhale extremely slowly and deeply through the left nostril.
The exhalation should be so slow that even if a candle flame is near your nose,
The flame should not get disturbed.
Inhale slowly from the left nostril.
Use your right hand's little finger to block your left nostril.
Exhale extremely slowly and deeply through your right nostril.
Then inhale slowly from the right nostril.
Now you have to repeat this process for next five minutes.
We will do it together.
Now we will practice Nath Yoga.
Nath Yoga is basically using the universal sound of Aum.
So we will be chanting Aum 21 times.
The sound Aum is made up of three different sounds that is A,
O and Mu.
These three sounds are the universal sounds of creation,
Operation and destruction of the whole universe.
So by chanting Aum,
We are basically aligning our energies with the cosmos.
Let's start.
After Nath Yoga,
We will start this meditation for next five minutes.
Observe the normal flow of your breath.
You do not have to control it.
Just let it go.
You just have to observe.
With every inhalation,
Mentally repeat,
I am not the five senses in this body.
With every exhalation,
Mentally repeat,
I am not the thoughts and the mind.
I am not the five senses in this body.
I am not the thoughts and the mind.
We will do it together for next five minutes.
After this,
We will do another meditation.
Let's start.
Now before we start next meditation,
We have to understand this process which will help us to meditate further.
In the last meditation,
We mentally repeated that I am not the body or the five senses and I am not the thoughts or the mind.
Now there is a subject,
I,
Who is witnessing this body,
These five senses,
These thoughts and the mind.
So this body or thoughts are the objects and the I is the subject who is witnessing them.
This subject,
This I,
Can only witness or observe the objects.
It cannot observe itself.
Hence,
Whatever I can observe or witness can never be I itself.
It can only be the objects.
So for example,
Eyes can see your hand but eyes cannot see itself.
A knife can cut the objects but it cannot cut itself.
So if you can observe your hands or the body,
That means you are not the hands or the body,
Because you will still be there when your hands are chopped off.
So whatever you,
The subject,
Can observe can never be you,
Because I cannot observe himself.
With this understanding,
You can witness all the objects,
The body,
The thoughts,
Emotions which are surrounding the I,
The subject.
And once all these layers of objects are removed,
Like peeling an onion,
Only the true self remains.
That core is boundaryless,
Infinite,
Beyond time and space,
Eternal,
Immortal,
And is known by different names,
Like supreme consciousness,
God,
Nothingness,
Shiv,
Allah,
Or simply the ultimate truth,
Or whatever name you want to give it.
That is the ultimate core,
The source of never-ending bliss and love.
Once this is touched by you,
The search,
The never-ending search for happiness and all sufferings end right here,
Right now.
Now let's start.
Sit comfortably.
Take a deep breath.
Now feel your presence.
Move your attention.
To the five senses and observe what is this body doing right now.
Simply observe.
No need to get involved.
Now move your attention to your mind.
What are you feeling right now?
Now move your attention to your thoughts.
See if there are any thoughts popping up.
Simply observe them.
No need to analyze anything.
Witness the thoughts,
But do not get identified with it.
No need to get involved.
Just witness them from a distance.
You moved your attention from the outer layer,
That is the body,
The five senses,
And then you moved it to the inner layers of mind,
Feelings,
Thoughts.
All this while,
The attention was moving from one layer to the other.
Now ask yourself,
Who is witnessing the movement of this attention?
Who knows that this attention was moving?
Is this observer moving at all?
Or is it completely still?
Who is witnessing all these movements?
Who is witnessing the movement of the body,
The senses,
The thoughts,
Or the attention?
Who am I?
Who am I?
There is no effort needed to do anything.
Movement is happening around.
Simply be here and do nothing.
Whatever is moving around you,
Be it the body,
The senses,
Or these thoughts,
Whatever is moving around you is not you,
Because you can witness them.
You are the observer.
Your breath or your thoughts are moving,
Hence they are not you.
Simply witness them.
No need to get involved.
If thoughts pop up,
Simply ignore them.
Let them move,
Because you do not move.
Be effortless.
Stay here,
Completely still,
Completely silent.
This stillness,
This silence cannot be taken away.
It is always here,
Observing everything,
Witnessing everything,
But there is no movement here.
Even when body is completely active,
Doing daily activities,
Even when thoughts are restless,
This stillness still observes.
This I still witnesses everything.
Like the infinite sky does not get affected by the movement of the clouds.
Clouds are a small happening.
There might be thunderstorms in the clouds,
But the sky does not get affected.
Everything is happening inside the sky.
All these movements are happening inside the I.
Still,
I is completely silent,
Doing nothing.
Stay in this.
Be here.
Be still.
Even if you open your eyes,
This cannot be taken away.
Stay in this state as long as you can.
Namaskar.
