Namaste.
Welcome everybody daily meditation sessions.
Idea behind these practices is to build up a habit of meditation and as we go along there will be a progression in the practice.
Every day we will advance a little and a gradual progression will be there.
So we will start with the stillness practice.
Idea behind these practices is istir sukha mashan or stable comfortable is the posture.
That is the first thing which is necessary to control or to regulate the thoughts and emotions.
Finding a comfortable and stable position.
Body should not be stiff and there should not be any discomfort in the body.
A comfortable stable position not much movement.
Movement in the body results in the flickering of the mind.
Just see this when your mind is agitated it's tough to keep the body also still.
We fidget around and all these things.
What we are doing here we are not going directly to the mind but we are going to the body and saying it you be still so some stability or some control over the mind is also gained by stillness practice.
As we are starting from today so it's good that we start with stillness practice.
Now let us begin coming into a comfortable sitting position.
A comfortable stable position where you will be without much disturbance for next 10 minutes or so.
Take a deep breath here.
Exhale relax.
Roll your shoulders back.
Push your shoulders away from the neck and drop them.
Face muscles relaxed.
Legs are relaxed.
Arms are relaxed.
Hands are on the knees.
Palms facing up.
A relaxed stable position.
Before we begin make sure body is relaxed,
Comfortable and stable.
We are going to practice sky eyes Therian,
A stillness practice.
Once you are physically comfortable gently take a long deep breath here.
While exhaling let go of all the stress,
All the discomfort and gently close your eyes.
Keeping the eyes closed become aware of your legs,
Your torso,
Your arms,
Head and neck.
Notice your entire body from within.
Make sure your legs are comfortable.
There is enough space there for a natural blood flow.
Your sitting bones evenly grounded.
Body weight is equally distributed among both sides of the hips.
Your spine is upright.
Shoulders pushed away from the neck relaxed.
Head and neck aligned with the spine.
A gentle smile on the face.
Continue to scan your body making sure that each body part is comfortable.
Now Now Gently bring your focus on your surroundings.
Keeping the eyes closed become aware of your surroundings.
Visualize,
Imagine as if your body has turned into a statue of Buddha.
Keeping the eyes closed imagine as if your body has turned into Buddha statue.
A faintly smiling Buddha,
Your body is turned into.
A stone statue of Buddha,
Your legs,
Your torso,
Your arms,
Your head and neck.
Everything is turned into Buddha.
A faintly smiling stone statue of Buddha.
Feel the stillness,
Immobility of the stone statue.
Your body cannot move.
It has turned into stone statue of Buddha.
Now let go this visualization,
Imagination of statue but continue to keep the body stable.
Stay with this stillness.
Try to observe the sensations throughout your body.
Notice your whole body.
This stable immobile body and feel it from within.
Notice the sensations in your legs,
Torso,
Arms,
Head and neck.
Notice the sensations throughout the whole body.
The whole body is still steady,
No movement whatsoever.
Experience the body immobile and stable like a statue.
Start to notice the subtle movements of the body which are happening without your control,
Without your regulation.
Notice the movement in your body which comes from the breath.
Observe,
Experience flow of breath in this still motionless body.
Try to notice the pulsation of your heart,
The beating of your heart.
Try to feel it.
Try to feel flow of blood into your veins,
Into your arteries.
Keep the attention on the subtle movements happening in this still motionless body.
Flow of breath,
Flow of blood,
Beating of the heart.
Notice all the subtle movements.
Now let go of observation of subtle movements.
Let go of all the control,
All the concepts,
All the ideas.
And just be in this moment.
With each passing moment just be aware of nothing particular but the moment itself.
No past,
No future,
Being here.
Now come back to your breath.
Start making the breath a little longer,
Making the breath a little deeper.
Come back to your body,
Notice your body.
Come back to your surroundings,
Notice your surroundings.
Slowly move your fingers,
Bring your palms together,
Rub them to each other.
Place them in the front of the closed eyes but not touching the eyelids,
Just cupping them.
Now chant mantra oom one time followed by three kinds of shanti together.
Inhale deeply.
Chant.
Slowly bring your hands down and open your eyes.
Namaste.
Sit back for some time.
Let the experience,
Let the effects of the practice sink in.
So this was our first day,
Daily meditations.
Do join me tomorrow at the same time and have a great time ahead.
Namaste.
