Welcome to this meditation practice.
My name is Emil and I will be your guide.
So when we're able to still our physical body,
Our mind also calms down.
So this is a great practice to do before your meditation or just to increase the capacity of your meditation practice.
We will practice body steadiness,
Which basically means that we find a comfortable position,
Very relaxed position,
And we're not going to move for a little bit.
So we should be able to sit for at least half an hour or so without moving any part of your body.
And with some regular practice,
The body stillness increases and the awareness of the body is shifted naturally towards the natural breath.
Ultimately,
You can direct your awareness to your chosen object of concentration in your meditation practice,
Whether it be a mantra or something else.
So let's start by finding the position of your choice,
Whether you're sitting up or lying down.
Just make sure your spine is straight and the back of the neck is long.
Let your hands rest on your thighs or knees and relax your arms and shoulders.
If you're sitting,
Gently push your hips down towards the floor and reach with the top of your head towards the ceiling.
Take a moment to recognize that gentle smile on your lips.
Become aware of a feeling of peace,
Stillness,
And well-being all around you.
And we will start the practice by chanting Aum three times and you can join in if you want or you can just listen.
Aum Now make a commitment to yourself to maintain complete physical stillness for the entire duration of this practice.
Decide that even when you feel discomfort or something itching or any impulse to move,
You will resist and just remain still.
You can tell yourself,
I will not move any part of my body till the end of this practice.
Now visualize your body as if you're seeing it from outside.
Start at your feet,
Scan your body from the bottom and just continue towards your head.
Observe every detail,
Shape,
And position of your feet,
Legs,
Hips,
Your spine,
And chest.
Look at the shape of your fingers,
Hands,
And arms,
The position of your shoulders,
The shape of your lips,
Nose,
Ears,
Eyes,
And forehead.
Continue to visualize your whole body from the front,
From the back,
The right,
From the left side,
And from the top.
Bring your awareness to the sensations of your body.
Become aware of your posture and the various sensations that you feel right now in your body.
Heat,
Cold,
If there's any tension,
Relaxation,
Heaviness or lightness,
Pain or pleasure.
Just observe your whole body for these sensations.
Now,
Direct your awareness to your feet,
Aware of your feet.
Feel any sensation in your feet,
Pressure perhaps against the floor or the flow of the blood.
And at the same time,
You visualize the exact shape and position of your feet.
Observe the complete stillness of your feet.
Shift your awareness to your lower legs.
As you feel any sensations in your calf muscles and your shins,
Visualize them in detail.
Just be aware of their stillness.
Now,
Direct your awareness to your knees.
Become aware of your knees.
How do they feel right now?
Just observe how still your knees are.
As we continue to the thigh muscles,
Feeling any sensations in your thighs and really visualize them in detail.
Observe the complete stillness of your thighs.
As we shift our awareness to the pelvis,
Become aware of your pelvis and feel any sensation in your pelvic area.
Be aware of the stillness in the pelvis.
Direct your awareness now to the abdomen.
Feel any sensations in the abdomen and visualize them in detail.
Continue to be aware of the complete stillness of the abdomen.
Now,
Direct your awareness to your chest.
Become aware of your chest.
Feel any sensation in your chest.
Visualize the chest in detail and just become aware of the stillness in that region.
Shift your awareness to your back.
Feel any sensations in your back as you visualize the entire back in detail.
Continue to be aware of the stillness.
Now,
Direct your awareness to your arms.
Become aware of your arms.
Feel any sensation in your arms.
And at the same time,
Visualize the exact shape and position of your arms.
Observe the complete stillness of your arms.
Bring your awareness to your hands.
Feel any sensations in your hands as you visualize them in detail.
And continue to be aware of the stillness in your hands.
Now,
Direct your awareness to the shoulders.
Become aware of your shoulders.
Feel any sensation in your shoulders right now.
Visualize them in detail.
Observe the complete stillness of your shoulders.
Now,
Shift your awareness to your neck.
Feel any sensations in your neck and visualize the exact shape and position of your neck.
Just observe the complete stillness of your neck.
Become aware of your physical body in its posture and nothing else.
Your body is perfectly still,
Very steady.
Become aware of how solid and compact your whole body is,
Rigid like a statue.
Feel the locked position of your body.
And even if you would try,
You would be unable to move any body part.
As the body becomes completely steady and still,
You start to lose physical awareness.
At this time,
Shift your attention to your breath.
Become aware of your natural breathing without interfering or changing it in any way.
Just observe the breath as it moves in and out of the body.
Watch its rhythmic flow with your complete awareness.
Now,
Take two deep and conscious breaths as you gradually let the awareness of your physical body return.
Feel the weight of the body against the floor and become aware of the sensations in your hands and feet.
Take another deep breath in,
Letting it out and relax.
And we will close this meditation practice with three oms.
Join in if you want.
Aum.
Thank you so much for joining this session.
I hope to see you soon again.
