Hello,
Friends.
So now,
We are about to have a deep,
Penetrative,
Tranquil and relaxing meditation experience.
First of all,
Sit at a comfortable place in your room.
Meditation requires the body to be in a perfectly comfortable posture.
You can sit on your bed or a sofa.
You can even sit on the ground on a comfortable cushion.
Keep your back relaxed.
Do not try to acquire a difficult posture to sit.
When we try to acquire a difficult posture,
The body will call you back after some moments.
In meditation,
We require our body to be at complete ease.
So,
Place yourself absolutely in a comfortable state.
Cross your fingers.
10% of our body energy is lost through our fingers.
10% of our body energy is lost through our feet.
So,
Cross your feet.
You can sit cross-legged.
You can even hang your legs from your chair or a sofa,
But keep them crossed and gently close your eyes.
Do not try to press your eyelids.
Just place them together and let them be in a comfortable state.
We will first relax our body.
For that,
We will begin from the bottom part of our body.
So,
Stretch your toes and release them.
Inhale with every stretch.
Exhale with every release.
Imagine the tension from your toes is releasing.
Say yourself in the mind,
Relax.
Now,
Move your toes in a clockwise direction,
Five times clockwise and five times anticlockwise.
Stretch the calf muscles.
Inhale with every stretch and exhale with every release.
Tell yourself this magical word with every release,
Relax,
Relax,
Relax.
Feel this relaxation with every release.
Stretch your thigh muscles and then release and relax and relax and relax.
Take three deep inhalations.
Fill your stomach and then with the release,
Repeat this magical word,
Relax.
Imagine the tension in your stomach,
In your belly,
Is relaxing with every release.
Do it five times.
Now again,
Have a deep inhalation.
Fill your chest and like a flattened balloon,
Deflated balloon.
Exhale and say relax.
Relax with every cycle of exhalation.
Repeat this five times again.
Move your neck in a clockwise direction for five times and anticlockwise for five times.
With every circular motion,
Say the magical word with utmost feeling,
Relax,
Relax.
Feel the relaxation of your neck.
Now for next five times,
Have a deep inhalation and imagine the backside of your skull just behind your eyes is relaxing with each relaxation.
With each release,
Say the magical word,
Relax and feel it,
Relax.
Now further,
With deep inhalation,
Spread the skin in front of your head.
With the deep inhalation,
Spread the skin and with exhalation,
Relax.
Let your body loose.
Do not put any effort when relaxation.
Move your eyes clockwise five times and every anticlockwise five times and keep saying relax,
Relax.
For next five rounds,
Inhale,
Stretch your jaws,
Tighten your jaws and relax and release and say the magical word,
Relax.
Let your body loose with every relaxation.
Next five final rounds,
Inhale,
Stretch your spine.
Imagine you are touching your ceiling with the spine and with every exhalation,
Relax,
Loosen the spine,
Let it go.
As you relax your body,
The body stabilizes itself.
For any residual,
Which is sprain,
Pain or hurt,
Move the body a bit and let that pain release,
Let that stretch release,
Let that tightness release and be in this comfortable,
Silent state of the body.
Rest in this peaceful state of the body.
Meditation happens when you are patient,
When you have infinite patience,
When you are not looking for anything,
When you are not expecting an experience,
When you are not looking for anything,
When you are not expecting anything,
When you are not waiting for anything.
Just rest in this physical comfort.
Next,
Be comfortable with the waves of thoughts in your mind.
Do not obstruct your thoughts.
Do not block your thoughts.
Do not stop your thoughts.
If a wave of thought arises,
Let it come.
If a wave of thought stays,
Let it stay.
If a wave of thought releases,
Let it go.
Be like an open window.
Let the wind come in or go out.
The mind automatically slows down.
Use the residual mind to watch your normal breath,
Normal,
Natural breath,
Soft,
Simple breath,
Warm,
Effortless breath.
Do not try to breathe.
Just watch passively without any intention,
Without any demand.
Just watch with no intention.
Move in when the body inhales.
Move out when the body exhales.
Do not dominate your breath.
Follow your breath.
Become its shadow.
Follow the breath wherever it goes.
But be non-violent.
Be soft,
Not aggressive,
And relax.
Let it go.
Open yourself.
Release yourself.
Unrestrain yourself.
Remove all efforts.
Be effortless.
Be in this unknown.
Stay in this silence.
Enjoy this vacuum.
When any thought arises,
Just touch the breath for some cycles and then again dive in this infinite tranquility,
Peace,
And bliss.
Last five minutes,
Use your breath to cut all the thoughts.
No thoughts whatsoever.
Last 30 seconds,
Do not open your eyes.
Place your palms over your eyes very gently,
Very gently.
When you are ready,
Open your eyes in this darkness.
Do not rush.
Do not hustle.
Gently open your eyes.
When you are done,
You can keep your hands down.
This is how our meditation is complete.
I thank you for joining me in this wonderful session.
Please use this peaceful mind in doing the most important and most value-giving job of your day.
Thank you.
Goodbye.
