So let's go ahead and sit nice and tall.
Relax your shoulders back and down.
And if you are sitting on a chair,
Then connect with your sit bones,
Connect with your feet firmly grounded and connected to Mother Earth.
If you're sitting on a mat,
Then connect with your sit bones as you align your neck and spine,
Relaxing your shoulders.
And if you are lying down,
Then simply let it go.
For this meditation purpose,
Allow Mother Earth to support your weight,
Physical and emotional.
Simply let it go.
Our eyes are softly closed,
Not squeezed,
Not scrunched.
Palms facing up.
Relax your entire face.
Relax your jaws,
Unclench your teeth,
And bring a beautiful smile for yourself.
Have fun with it.
Be lighthearted.
Maybe take a deep into your heart center as you bring the love and joy and fun into your smile for yourself.
We are treating ourselves with our own smile,
Sending that love and joy.
Today we want to bring awareness to this japa ajapa method,
To create inner silence within our mind.
Japa is repeating a phrase,
A sound,
A mantra.
That is a way to stay in the present because now we are not allowing our mind to think of past or think of future as it's thinking of that sound.
It's engaged in repeating that sound on a continuous basis.
So you could do the japa method by maybe taking a rosary bead and bringing awareness to that sound that you have chosen.
Or you can write it down,
Continuously thinking of that sound,
Writing it down.
That way you are connecting your mind,
Connecting your body as you're writing down,
Or you are connecting your awareness and aligning all those three in the present as you are focused in writing and repeating that sound.
Whichever,
Is it a sound or a phrase or a mantra or any divine name that you feel have faith towards it?
Or you could sit in a meditation like this,
In a steady meditative posture and gently bring awareness to that sound and gently thinking of that sound without moving your tongue or lips as if the mind is thinking a thought.
But now this thought is being created and chosen by you rather than allowing your mind to go into its own thinking of past and future.
But when we transform this outside the meditation,
Outside the writing of those japa in a book,
Outside the rosary bead counting.
Now if you bring it on a continuous basis,
Day to day,
Moment to moment,
As if there is that background music going on within your mind,
Then that's called a japa.
Now it's continuous.
So very gently bring right hand onto the chest and left hand just below and around our navel.
And as you inhale let your belly rise and as you exhale let your belly go in.
Inhale and exhale at your own pace,
At your own comfort.
Watching our breath is a sure way to stay in the present.
But if we allow our mind to connect with the sound and the vibration of the breath which is so hum.
Now mind has less chances and leisure to go into past and future.
So as you are using your inner sight,
Watching your breath go in and out,
As you are using the sense of touch as you feel the breath going in and out,
You can gently divert your mind using the sense of sound to sow hum of our breath.
So as you inhale and hum as you exhale,
It's a subtle thinking,
It's a subtle hearing,
It's a thought of so hum as you observe your breath.
So so so very gently.
Now just think of a sound so as you inhale and watch that pause before you exhale thinking of sound hum.
Now it's not a continuous so hum,
It's just so with a pause.
So as you inhale,
Hum with a pause.
So so so as you continuously stay aware of your breath with the sound.
We connect with the present moment.
With the present moment we access that power of now.
We connect that silent source which functions in the present moment.
When we think of past it is in this present moment.
When we think of future it's still in this present moment.
And we lose that present moment if we are not with it.
So this is the easiest sadhana as it is called.
To be with the breath.
To be with the japa of our breath.
To be with the continuous awareness,
Attention and thinking of our breath.
Very gently as you bring both your palms back to your lap facing up.
As I guide you in this relaxation continue to think of sound so hum without the sound.
Simply think.
The sound so hum.
Do not worry about your breath.
Simply be with the sound so hum.
As if you are subtly thinking of the thought so hum.
So hum.
So hum.
So hum.
So hum.
So hum.
Means I am that.
I am that divine power.
I am that inner silence.
I am that inner divinity.
Inner wisdom.
The soul,
The spirit.
The intuition,
The divine gap.
I am that.
So as you gently bring awareness to the crown of your head.
Allowing this beautiful divine power.
The universal energy.
Entering through the crown of your head.
Through your Sahasra chakra.
As you continuously think of the sound so hum.
So hum.
So hum.
As you bring your awareness to your forehead.
Your eyebrows.
Your eyes.
Tip of your nose.
Base of your nostrils.
Centre of your chin.
Centre of your throat.
Think so hum.
So hum.
So hum.
As you are at your throat centre.
At your shoulders.
Elbows.
Wrist.
Centre of your palms.
Fingertips.
Back up.
As you inhale.
As you exhale.
As you exhale.
As you exhale.
As you exhale.
As you exhale.
Back up.
To your palms.
Up to your wrist.
Up to your elbows.
Up to your shoulders.
Centre of your throat.
To the centre of your heart.
Still with the sound so hum.
So hum.
So hum.
So hum.
Very subtly.
Just a subtle thought.
Without moving your tongue or lips.
Replacing your past or future thoughts.
With the sound of your tongue or lips.
With the sound so hum.
So hum.
So hum.
So hum.
As you rest at your heart centre.
Connecting with the pure awareness.
Pure silence.
So hum.
So hum.
So hum.
Towards your belly.
Towards your legs.
Knees.
Ankles.
Feet.
Back up.
To your ankles.
Your knees.
Up to your thighs.
Repping around towards your lower back.
Mid-back.
Upper back.
Back of your head.
Crown of your head.
Curving towards your forehead.
Very gently.
Let go of thinking of sound so hum.
As you connect at your intuition centre.
Towards the tip of your nose.
To the centre of your chin.
And to your heart.
Very gently.
As you stay at your heart centre.
Bring into any divine mantra.
Divine name.
Or a loving phrase like joy.
Bless.
Peace.
Or the universal sound ohm.
However it resonates to you today at this moment.
And let's cultivate.
Just for this meditation purpose.
To think of that sound,
That name.
Not allowing our mind to go into past or future.
Simply be with that sound.
And if your attention gets drifted away from the sound.
Into past,
Future.
Then that's okay.
Simply come back to that sound.
I'll watch the time for you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Very gently.
Let go of thinking of that sound.
The name.
Or the phrase that you have chosen.
Shifting your awareness from your heart to your entire body.
Inhaling,
Exhaling.
Releasing that sound.
And then you can take a deep breath.
Inhaling,
Exhaling.
Relaxing and rejuvenating.
Very gently.
Take a couple of big inhales and exhale out.
And gently bring both your palms together.
Go ahead and rub them.
Place an arm to your eyes.
And gently shifting your palms at your crown of your head and massaging from head to toe.
Your neck and throat,
Your shoulders,
Your elbows,
Your wrists,
Your palms.
Lower back.
Your knees,
Your ankles.
Gently back to your eyes whenever you are ready.
And whenever you are comfortable opening your eyes.
And I thank you always.
Very grateful.
Namaste and love you.
Any questions,
Any suggestions?
That's tomorrow.
We have our Saturday at 10.
15.
Sounds good.
Hope you guys have a great evening.
Namaste.
Avane.
Namaste.
Namaste.
