Hello everybody.
Let's start with initial chant.
Find a comfortable sitting position where your spine is upright.
Head and neck are in line to the spine.
Hands are resting on the knees,
Palms facing up.
Take a deep breath here.
Upon exhalation gently close your eyes.
Keeping the eyes closed.
Bring your focus at the space between two eyebrows.
Being here,
Let us chant mantra om three times followed by three kinds of shanti.
If you are not very comfortable with chanting,
Just observe your breath for a while.
Inhale for the chant.
Om.
Om.
Om.
Shanti,
Shanti,
Shanti.
Gently open your eyes.
Namaste.
My name is Sandeep.
This is daily meditation.
To build up a habit of meditation,
To make meditation a part of our life,
To part of our lifestyle.
Today is our tenth day.
With this let us begin.
You can grab a cushion to sit up on.
You can take support of the wall.
You can use a chair or you can be on a couch.
Wherever you are,
Just make sure that your body is comfortable and for next 12 minutes or so you won't move.
Find the comfortable,
The most comfortable sitting position for yourself.
Spine is upright,
Head and neck in line to the spine.
Hands are resting on the knees or thighs with the palms facing up.
Tip up the index finger and thumb touching each other.
The three fingers straight and relaxed,
Curled naturally.
Lift up your shoulders and push them back and drop them.
Relax your shoulders.
Face muscles relaxed.
Make the good look about take a good assessment of your posture.
Make all the necessary adjustments.
Make all these minor adjustments to find that perfect still posture where you won't move for next 12 minutes or so.
Once you are comfortable,
Take a deep breath here.
While exhaling gently close your eyes.
Keeping the eyes closed,
Notice your posture,
Position of your body from within.
Being aware of the position of your legs,
Torso,
Arms,
Head and neck.
See that each body part is relaxed,
Comfortable.
If you need to make any adjustment,
Please make that now.
Try to make your body a bit more comfortable.
See that your legs are relaxed.
No discomfort or contraction there.
See that your torso is relaxed.
Arms are comfortable.
Head and neck in line to the spine and comfortable.
Shoulders face relaxed.
Face muscles are relaxed as if you are about to smile.
Whole body in a state of stillness and comfort.
Make all the necessary adjustments to make this body,
To make the posture of the body comfortable and steady.
Now visualize,
Imagine as if your body has turned into a tree.
The entire body has turned into a tree.
Your legs are the roots of the tree.
Your torso is the trunk.
Your arms,
Head and neck are the branches of the tree.
Induce this feeling.
Visualize,
Imagine.
The whole body has turned into a tree,
A stable tree.
A tree which is immobile,
Steady,
Strong.
The body has become steady and strong.
Tree.
Let go the visualization of the tree.
Continue to keep steadiness and stillness in the body.
Now start to notice sensations in this still body.
Feel the sensations in your right leg.
Be aware of all the sensorial inputs coming from your right leg.
Feel the right leg from within.
The left leg,
Torso.
Being aware of the spine,
Feel the spine from within.
Abdomen area,
Chest area.
The entire torso felt from within.
Right arm.
The whole length of right arm.
Left arm.
Feel the entire length of left arm.
Head and neck.
Feel your head space and neck.
The whole body.
Notice the sensorial inputs.
Notice the sensations in the whole body.
The whole body.
Bodies still steady like a statue.
Now start to notice the subtle movements which are happening in this still steady body.
Notice the movements along with your breath in this still steady body.
As the breath comes in through the nostrils,
It goes to the lungs expanding them.
As the breath goes out contracting the lungs,
It flows out through the nostrils.
Follow this path of breath noticing all the movements taking place happening without your control.
Just be the witness to these subtle movements happening along with your breathing process.
Not controlling or regulating any movement.
Just be the witness.
The silent witness.
Now shift your focus on your heartbeat.
Notice the beating of the heart.
Try to feel the pulsation of your heart in this still steady body.
Try to feel flow of your blood flow of the blood into the veins into the arteries.
Try to feel the flow of the blood into the veins into the veins into the veins into the veins into the veins.
Now experience the state of stillness state of steadiness.
The entire body is still steady immobile like a statue.
You are the witness to this stillness.
Experience yourself as the pure life,
The only awareness in this still steady body.
Try to connect with the stillness which is the background of all our movements.
The movement of thoughts,
Emotions,
The stillness,
The space of stillness.
For the time being let go of any effort and surrender to this present movement.
Let go of any past or future.
Consider your entire awareness to the being,
To the presence.
Peace.
Now.
Come back to your breath.
Start to make your breath a little longer and deeper.
Let go the deep breaths and connect with your body.
Feel the body from within.
Remember the place where you are seated right now.
Gently.
Bring your focus to the middle of your chest at the heart center.
Lower part of the sternum be aware.
Keeping the attention there think of a vast space.
Think of a limitless sky.
Keeping the focus there we shall chant a mantra.
I will chant first you can repeat after me.
If you are not very comfortable with chanting you can just feel the breath at your chest in this vast space.
Luka Samastha Sukhino Bhavanthu parties arewhite then shantih shantih shantih gently move your fingers bring your palms together and start rubbing them together generating the warmth,
Generating the heat between the palms slowly bring this warmth to your closed eyes,
Not touching your eyelids,
Just cupping them feel this warmth and very gently open your eyes bringing your hands down,
Get used to the lights outside Namaste sit back for a while,
Let the effects,
Let the experience of practice sink in no hurry,
Take your time if you need to,
You can gently stretch your legs outside,
You can stretch your body,
Make yourself comfortable if you have any question,
Any difficulty you faced during the practice,
Any suggestion how was your experience of the practice,
You want to share,
Please put that in comment section so this was the session,
Daily meditation and today we finished our 10 days,
Do join us tomorrow,
Be here at the same time 9.
30 pm IST and until then take care,
Have a wonderful time ahead,
Namaste
