13. Daily Meditation | Building A Habit

"Plant the seed of meditation and you will reap the fruit of the peace of mind." This series of meditations focus on building a habit of meditation. The practice we are following here is stillness meditation, where we almost force the mind to be aware of the body for an extended period. After practising this for a few minutes, you will find that the awareness spontaneously directs itself inwards and attention becomes focused.

Transcript

So welcome everybody.

Please come into a comfortable sitting position.

We will start today's session as always.

Three times home chanting followed by three kinds of shanti.

If you are not very comfortable with chanting,

Just observe your breath for a while.

Please come into a comfortable sitting position of your choice where your spine is upright and neck aligned to the spine.

Roll your shoulders back,

Shoulders relaxed.

Hands resting on the knees,

Palms facing up.

Gently close your eyes.

Keeping the eyes closed,

Notice your body from within.

Now gently bring your attention at this space between two eyebrows.

Keeping the focus there,

Let us chant mantra home three times followed by three kinds of shanti together.

Shanti Shanti Shanti.

Today open your eyes.

Namaste.

So this is daily meditation.

My name is Sandeep.

Here every day we come together and idea behind these session,

These particular practices to build up a habit of meditation.

Today is our 13th day of the regular practice.

Now about the technique which we are following in this session.

We started with stillness practice.

Stillness practice is called kaya's therian.

In which we bring stillness to the body which eventually brings some control,

Some regulation to our sensory system which results in control on our energy system and which eventually brings control over our thoughts and our emotions.

And that is the goal with the meditation to able to control the emotions,

To able to control our mind,

Mental activity.

Not flowing with it but being the owner of it.

And this practice will last for at least 12 minutes.

So it is highly important that you are comfortable and stable throughout the practice.

Your body is comfortable and stable throughout the practice.

So choose comfortable sitting position for yourself.

If you need to you can take support of the wall,

You can grab some cushion to sit upon,

You can even be seated on a chair or a couch.

Wherever you are just make sure you are comfortable and stable.

So now prepare for the practice.

Find a comfortable position for yourself.

Find the most comfortable sitting position for yourself.

Find the best position where you will be without much any disturbance for the next 12 minutes or so.

Now,

Let's begin today's practice.

Hands are resting on the knees with the palms facing up.

Tip of the index finger and thumb touching each other.

Chin mudra.

Spine is upright.

Sitting bones,

Your hip bones are evenly grounded.

Make sure your body weight is in balance among both sides of the hips.

Spine is upright.

Head and neck in line to the spine.

Pull your shoulders back and drop them,

Shoulders are relaxed.

Face muscles relaxed,

Not frowning.

As if you are about to smile,

A relaxed face.

Now take a deep breath here.

See that your body is in balance.

Exhale completely.

Inhale,

Feel as if your whole body is expanding.

While exhaling,

Relax your whole body and close your eyes.

Now keeping the eyes closed,

Notice your body from within.

Just observe your posture from within.

See that body is comfortable.

No discomfort whatsoever.

If you find there is any discomfort in any body part,

Adjust your posture to make it a bit more comfortable.

Find the most comfortable sitting position for yourself.

A stable comfortable posture.

Being aware of the legs.

Make sure your legs are relaxed.

No discomfort there.

Notice your hips.

Feel your hips from within.

Seeing that body weight is equally distributed among both sides of the hips.

Torso,

Feel the torso from within.

See that spine is upright.

Notice your arms,

Shoulders,

Relax.

Feel tension there.

Head and neck are relaxed.

Face muscles are relaxed.

A gentle smile as always.

Now shift your focus on your surroundings.

Keeping your eyes closed,

Create a mental image of the room,

Of the place where you are seated right now.

Try to imagine,

Try to create a mental image of the space of the place where you are seated right now.

See your body seated here.

Your body is stable,

Steady and still.

It looks like a statue from outside.

See your body from the front side.

Your body is like a statue,

Steady and still.

This statue looks exactly like you.

See your body from the right side.

Now go to the back side,

See your body from the back,

From the left.

Take a full 360 degree,

Turn around your body.

See your body from all the sides.

Your body is stable,

Comfortable,

Statue,

Like a statue.

Now let go this mental image and come bring your awareness back to the body.

Feel the body from within.

Start observing sensations in your body.

Notice the touch sensation first.

Throughout the body be aware of the sense of touch.

Notice the contact between your legs and the floor or the surface upon which you are seated.

Notice the contact between your hips and the surface upon which you are seated.

Notice the contact of back of your hands touching your legs.

Shift your focus on the temperature here.

Feel the touch of the air on your exposed skin.

Notice touch of the air on your exposed skin.

Notice touch of your cloths to your skin.

Throughout the body be aware of touch of your cloths to your skin.

Hold attention on the sense of touch.

Notice the contact between upper lip and the lower lip.

Notice this point of contact,

This thin line of contact between upper and the lower lip.

Be aware of contact between upper eyelid and the lower eyelid.

Now shift your focus on the nostril area.

Notice the touch of the air as the breath comes in in the nostrils.

Notice the touch of the air as the breath comes in in the nostrils.

Notice the axial-axial breath as it touches your upper lip.

Be aware of,

Try to notice the difference of temperature between inhaled and the exhaled breath.

Try to notice the difference of temperature between exhaled and inhaled air.

Now let go the awareness of touch.

Shift your focus on the sounds.

Be aware of all the different sounds present in your surroundings.

Not getting struck with any one particular sound.

Keep on observing all the different sounds present here.

Observe one sound.

Notice it.

Then move your focus to the next sound.

Notice it.

And then move your focus to the third sound.

Like this keep on observing all the different sounds.

Try to find the most distant sound which is reaching to your ears.

Try to find the farthest sound which you can hear.

Try to find the most distant sound which you can hear.

Now bring your focus to the nearest sound.

That is sound of your breath.

Try to hear,

Try to notice sound of your breath.

Now shift your focus on the heartbeat.

Try to notice,

Try to hear beating of your heart,

The pulsation of your heart in the still steady body.

Now,

Let go the awareness.

Let go the awareness of sound.

Let go the awareness of heartbeat.

Just be aware of the fact that your body is steady,

Still,

Like a statue.

Experience yourself as the pure life in the form of awareness in this still,

Steady body.

You are the witness to the stillness in this body.

You are the witness if there are any discomfort.

You are the witness if everything,

Every body part is comfortable.

Not only physical,

But also mental.

Comfort and discomfort.

Agitation or the peace.

You are the witness to that.

Just keep this fact in your awareness that you are the pure witness,

The pure awareness of all the gross or subtle activities happening at the body or the mental level.

Now for the time being,

Let go of all the efforts.

Let go of any regulation.

Surrender all the effort to each passing moment.

No past,

No future.

The pure presence.

A total surrender to the peace,

Stillness,

Harmony,

The background of all our activity.

Now for the time being,

Let go of all the efforts.

Now come back to your breath.

Start regulating your breath.

Start to make your breath a little longer and deeper.

Let go of the deep breaths.

Be aware of your body again.

Be aware of your surroundings.

Now gently bring your focus on the middle of the chest,

On the heart center,

Anahata.

Bring the focus there,

Think of love,

Think of expansion.

Imagine as if a vast space,

A limitless space,

Exists at your heart center.

Being here,

Being with this visualization,

This imagination,

We will chant a mantra.

If you are not very comfortable with chanting,

You can just keep on observing this visualization,

Recognizing the limitless space.

Looka Samastha,

Sukhino mhavanto,

Togetherornokasamastah Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti My name isN flag Yourinkle Warmth over your closed eyes,

Not touching the eyelids,

Just cupping them.

Feeling the warmth through your eyelids,

Through your face.

Gently massaging your face,

Bring your hands down.

Slowly open your eyes between your palms.

Namaste.

Sit back for a while.

Let the effects,

Let the experience of practice sink in.

If you need to,

Out stretch your legs and relax them.

Shake your legs.

Relax your shoulders.

You can have some gentle stretch also here to relax your body.

So this is the practice.

This is our 13th day practice.

How was your experience?

If you had any difficulty during the practice,

If you have any question regarding this practice,

Please put that in comment section.

Namaste.

Reviews

That was an excellent meditation. What is the mantra used at the end? Words and meaning?

Thank you for the reply!

🫧🌬🍂❤️😻🐾🙏🏽🐾🫧💦🍂🫧🌳🪐💓💕❤️💕💓💨gracias 🫧love🙏🏽💕💕
🍂✨🍂🍃
Namaste 🙏🏽 🍃🌳🌱🌿🍃
*ﾟ✨`·. ★°*✨