Hello Everybody.
Let's begin today's session with a short internalization chanting mantra Om three times followed by three kinds of Shanti.
Sitting upright,
Head and neck aligned,
Hands are resting on the knees,
Palms facing up.
Now,
Bring your focus at this piece between two eyebrows,
Keeping your eyes closed.
Keeping the attention there,
Let us chant mantra Om three times followed by three kinds of Shanti together.
Inhale deeply for Om chanting.
Om Om Om Om Om Om Om Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Notice the temperature here.
Notice touch of your ear,
Touch of your cloths to your skin.
Throughout your body be aware of your cloths touching your skin.
Shifting the focus on the sounds.
Notice all the different sounds present here.
Not getting struck with any one particular sound.
Start observing all the different sounds present here.
Not getting struck with any one particular sound.
Keep your awareness moving from sound to sound.
Observing all the different sounds which are reaching to your ears.
Shifting the focus from sounds to the screen in front of the closed eyes.
Notice this vast space of darkness.
This limitless darkness in front of the closed eyes.
Now become aware of taste.
See if there is any particular taste present in your mouth.
Shifting to the smell.
Notice if there is any particular smell present here.
Let go the smell.
Stay with your breath.
Stay with the breath.
Follow the path of breath in this still,
Stable,
Relaxed body.
Notice as the breath enters through your nostrils and goes to your lungs.
Notice as the breath flows from your lungs and flows out and out through your nostrils.
Notice this path of breath in this still,
Stable body.
Whole awareness on the breath.
Not controlling or regulating the breath.
Just be the witness,
The silent observer of the breath.
Now shifting the focus on your heartbeat.
Let go the breath awareness.
Notice beating of your heart,
Palpitation of the heart in this still,
Steady body.
Notice flow of your blood.
Try to feel blood flowing into the veins,
Into the arteries.
Now experience yourself as the pure life,
Pure awareness in this still,
Steady body.
You are the silent witness to the stillness and steadiness of the body.
You are the witness to all the sensory inputs.
You are the witness to all the subtle movements like of breath,
Blood.
You not only to these movements and stillness,
You are also the witness to all the thoughts and emotions.
You are the witness to the comfort or discomfort on the physical level.
You are the witness to the comfort and discomfort on the mental level.
Just be aware of this fact.
Now for time being,
Relax all the efforts.
Let go of any effort.
Not trying anything.
A total surrender to this moment,
To each passing moment.
There is no past,
No future.
It's always now.
You are now a total surrender to this beingness,
This presence.
Gently come back to your breath.
Start to regulate and control your breath.
Making it a little longer and deeper.
Notice your body again.
Connect with your legs,
Torso,
Arms,
Head and neck.
Notice your surroundings.
Totally externalize your awareness.
Ready to finish this practice.
Now bring your attention at the space between two eyebrows.
Keeping the focus there,
Let us chant mantra OM three times followed by three kinds of Shanti together.
Inhale deeply for OM chanting.
OM Shanti Shanti Shanti Gently Move your fingers.
Bring your palms together.
Rub them to each other.
Generate some warmth between your palms.
Place this warmth over your closed eyes.
Observing the warmth through eyelids,
Through your face.
Gently massaging your face.
Bring your hands down.
And as you feel ready,
Slowly open your eyes.
Namaste.
Sit back for a while.
Let the effects,
Let the experience of the practice sink in.
No hurry.
Take your time.
So how was your experience?
If you have any question,
Any difficulty you have faced during the practice,
Please put that in the comment section.
Thank you everybody for being with us today here and sharing your time with us and I will see you guys tomorrow at the same time.
Until then,
Have a wonderful time ahead.
Take care.
Namaste.
