Welcome to the practice of meditation.
Please sit comfortably and easily on a yoga mat or on a chair.
Take some backrest if you need.
Use a pillow underneath the tailbone or behind your back.
Just ensure that you're not sitting directly on the floor.
Have a mat or a blanket underneath your feet so that you're not directly sitting on the floor.
Today we are going to practice Kaya Sthyrium.
Kaya Sthyrium means body steadiness.
This meditation helps to create disinterest in the body so that one can focus completely inwards.
It allows the body to become relaxed and stable,
Creating a more steady and focused mind.
Once you have seated comfortably and easily.
We will close your eyes and relax.
We will now begin the practice of meditation.
All you have to do is follow the instructions.
Take a normal breath in.
And as you breathe out,
Relax.
Now take a deep breath in.
And a deep breath out.
Notice the body touching the ground.
Feel the body steady.
Now imagine that your body is a tree and your legs are the roots which reach deep down into the earth.
Imagine that your body is a tree,
Strong,
Steady and stable.
It cannot move.
Now notice how the body feels.
Notice any aches,
Pains,
Tingling,
Itching or other sensations.
Be aware of your body and visualize your body in its sitting position.
In your mind,
Go to any areas where there is discomfort and try to be aware of those parts of your body.
Give the discomfort your complete focus and attention.
Now move your awareness to your right foot.
Focus only on the right foot.
Move your awareness to the left foot,
Only the left foot.
The right leg,
Only the right leg.
The left leg,
Only the left leg.
Pelvis Bye.
Now,
We are going to do the same for the other side.
Chest.
Right hand Left hand.
Right arm.
Left arm.
You're next.
Head.
The whole body.
Try to remain aware of your body.
Once again,
Move your awareness to your right foot.
Left foot.
Right leg.
Left leg.
Pelvix Bye.
You can feel the tension in the back of your neck,
The back of your shoulders,
The back Chest.
Right hand.
Left hand.
Right arm.
Left arm.
Head,
The whole body.
Remember that your body is stable and steady.
Make a resolve that you will not move.
Try to overcome any urges that you may feel to move.
Tell your mind that you will not move till the end of practice.
Notice how the body feels.
Keep full awareness on the body.
Feel the body becoming rigid.
And you are less interested in moving the body.
The mind is focused and the body is relaxed.
The mind is focused and the body is relaxed.
The mind is focused and the body is relaxed.
Hello.
Loka samastah sukhino bhavantu Aum Shanti Shanti Shanti Take a deep breath in and breathe out.
Taking another deep breath in and breathing out.
Become aware of your body and surroundings.
Gently bring your palms into a namaste in front of your chest if you wish to.
And before you open your eyes,
Mentally thank your body.
Acknowledge and be grateful towards it and know that it is doing its best however it is.
Be grateful towards it.
And then slowly and gradually with a gentle smile Whenever you feel comfortable,
You may open your eyes.
The practice of meditation is now over.
Hari Om
