Hello everybody.
Let's begin our today's practice with a short internalization,
Chanting mantra Om three times,
Followed by three kinds of Shanti.
Take a deep breath here.
Exhale out,
Keeping your eyes closed.
Attention between the eyebrows.
Inhale deeply for chanting now.
Om Shanti Shanti Shanti Shanti Open your eyes.
So this is daily meditation.
To build a habit of meditation,
The practice which we are following here is Kaya is Therium or body stillness practice.
In the beginning it is about the stillness of the body and then we bring stillness to our senses.
Stillness to the senses or you can say observation of senses which results in certain distance from the sensory inputs.
And then observation of the mind,
Distance from the thoughts and emotions.
And today is actually our 20th day of practice,
This daily meditation.
And today's practice will last for at least 15 minutes.
And as I said it is a stillness practice so it is necessary that throughout the session your body remains still and comfortable.
You can grab a cushion,
You can be seated on a chair or couch or you can even take support of the wall.
Wherever you are,
Whichever position you choose to be,
Just make sure that your spine is upright,
Head and neck are in line to the spine.
That is the only rule there.
So now preparing for the practice.
Now we are just going to prepare for the practice.
So come into a comfortable sitting position.
Come to your meditation seat.
Once you are ready,
Gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
See that body is comfortable,
Your legs are comfortable,
Your torso,
Arms,
Head and neck.
Each body part is relaxed.
There is no discomfort in any body part.
If you find any discomfort,
Adjust your posture to release it.
Being comfortable and stable throughout the practice.
Now gently shift your focus on your surroundings.
Keeping your eyes closed,
Become aware of the place where you are seated right now.
Now imagine,
Visualize as if your body has turned into a statue of Buddha.
Your whole body has turned into a faintly smiling Buddha statue.
Create a mental image as if you are looking at this Buddha statue from outside.
Body is still.
See the stillness,
Firmness,
Steadiness of this statue,
Faintly smiling statue of Buddha.
Now let go this visualization,
This imagination of statue.
But continue to keep stillness and steadiness into your body.
Be aware of your body from within.
Notice the sensations in your legs,
Torso,
Arms,
Head and neck.
Notice the contact points between body and the surface beneath it.
Shifting the focus on back of your hands touching your legs.
Notice your upper lip in contact with the lower lip.
Notice this thin line of contact between upper and the lower lip.
Shifting the focus to the sounds,
To hearing.
Notice all the different sounds which you can hear.
Not getting struck with any one particular sound,
But observing all the different sounds which you can hear.
Now shifting the focus on the screen in front of the closed eyes.
Be aware of this limitless,
Vast darkness in front of the closed eyes.
Shifting the focus on the taste.
See that if any particular taste is present in your mouth.
Now shifting the focus on the smell.
See that any particular smell is present here.
Let go the awareness of smell.
Continue to keep,
Continue to be aware of the breath.
Notice the path of breath in this still,
Steady body.
Be aware of the fact that breath is coming in through the nostrils,
Going to the lungs.
Breath comes out through the lungs and flows out through the nostrils.
Follow this path of breath in and out through this body.
This is still,
Comfortable and steady body.
Keep your attention on the breath.
Not allowing your mind to be anywhere else.
A complete,
One-pointed focus on the breath.
Shifting the focus on the heartbeat.
Try to notice,
Try to feel palpitation of heart in this still body.
Notice flow of the blood into your veins,
Into the arteries.
Your body is completely still and steady.
The only movements which are taking place in this still,
Motionless body are of breath,
Heartbeat,
Flow of the blood.
Be aware of the steadiness,
Stillness of the body and the subtle movements which are happening in this still and steady body.
As you are experiencing,
As you are witnessing the steadiness and the subtle movements,
Experience yourself as a pure life,
Pure awareness.
Witnessing the body,
The subtle movements,
Thoughts,
Emotions.
Experience yourself as a pure awareness,
Pure witness to body,
Movements,
Emotions and the thoughts.
You are the witness to the comfort or discomfort on the physical level.
You are the witness of happiness,
Sadness at the emotional level.
You are the witness of peaceful or agitated state of mind.
Pure awareness,
Pure witness.
Not trying to be anything,
Just asserting what you truly are,
Completeness in itself.
Now for the time being,
Just let go of all the efforts.
Let go of any past,
Future,
This moment,
Each passing moment.
Surrender to it.
Relax all the efforts,
Not trying anything.
Gently come back to your breath.
Start regulating your breath.
Inhale deeply,
Exhale completely.
Gently reconnect with the body.
Notice arms,
Legs,
Torso,
Head and neck.
Reconnect with your surroundings.
Remember the place where we are practicing.
Remember time of the day when we are practicing.
Completely externalize your awareness,
Ready to finish the practice.
Gently bring your awareness at the space between two eyebrows.
Let us chant mantra one time,
Followed by three kinds of shanti.
Inhale for the chanting.
Shanti,
Shanti,
Shanti.
Gently move your fingers,
Bring your palms together.
Rub them to each other,
Generating the warmth,
Generating the heat between the palms.
Place this warmth over your closed eyes.
Observing the warmth through eyelids,
Through your face.
Massaging your face,
Bring your hands down.
And as you feel ready,
Slowly open your eyes between your palms.
Namaste.
Sit back for a while.
Let the effects,
Let the experience of the practice sink in.
There is no hurry,
So take your time.
So this was our 20th day of regular practice.
How was your experience?
If you have faced any difficulty during the practice,
Please put that in the comment section.
If you have any question regarding the practice,
I will see you guys tomorrow at the same time.
Until then,
Take care.
Have a wonderful time ahead.
Namaste.
