Hello everybody.
So let's begin today's practice with a short internalization.
We will chant mantra Om three times followed by three kinds of Shanti.
Then today's session we will start with.
Coming into a comfortable sitting position of your choice.
Spine is upright,
Head and neck in line to the spine.
Once you are ready,
Gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
Bring your focus at the space between two eyebrows.
Let us chant mantra Om three times followed by three kinds of Shanti.
Inhale deeply for the chanting.
Om Shanti Shanti Shanti Gently open your eyes.
Namaste So today is our 22nd day of practice.
As always,
Grab the cushion.
Grab your meditation seat.
If you need,
You can take support of the wall or take support of the,
You can use a chair also.
Wherever you are,
Just make sure your body is comfortable throughout the practice.
And there is no discomfort in any body part.
During the practice,
It is highly important that your body remains still and stable.
So find that comfortable and the best posture for your body.
Before we begin,
If anybody has any question or anything is not clear regarding the practice,
Please put that in the comment section or else we shall begin now.
Now,
Gently close your eyes.
Your hands are resting on the knees,
Palms facing up.
Shoulders are relaxed.
Face muscles are relaxed.
A still,
Stable,
Comfortable sitting position.
Face muscles are relaxed.
Notice your body from within.
Noticing the legs.
Make sure they are comfortable.
If any discomfort in any body part,
Adjust your posture to release this discomfort.
Become aware of your torso,
Your arms,
Head and neck.
Observing each body part minutely.
Now,
As you are observing each body part,
Keep on adjusting your posture to make it a bit more comfortable.
Body is comfortable and stable throughout the practice.
Now,
Let go the observation of body.
Shifting the attention on your surroundings.
Keeping your eyes closed,
Imagine,
Visualize as if your entire body has turned into a tree.
Your whole body has turned into a tree which is immobile,
Stable,
Steady,
Firm,
Rooted.
Your legs have turned into the roots of the tree.
Your torso into the trunk.
Arms,
Head and neck have turned into the branches of the tree.
The whole body has turned into a stable and comfortable tree.
Now,
Let go this tree imagery.
Let go this visualization of tree.
Continue to keep stillness and firmness into your body.
Become aware of the sounds which are reaching to your ears.
Notice all the different sounds which are reaching to your ears.
Notice all the different sounds which you can hear.
Notice the temperature here.
Be aware of touch of the air on your exposed skin.
Feel touch of your cloths.
Touch of your cloths.
Temperature here.
Notice the sense of touch.
Shifting the focus on the screen in front of the closed eyes.
Not getting struck.
Just observing this limitless vast darkness in front of the closed eyes.
Shifting to the taste.
Notice if there is any particular taste present in your mouth.
Notice smell.
See if there is any particular smell present in your surroundings.
Now,
Let go the awareness of smell.
Stay with your breath.
Notice flow of breath in and out through your nostrils.
Pull attention on the breath.
As you are observing your breath,
Be aware of all the different movements taking place along with your breath in this still and stable body.
Notice as the breath comes in,
Your lungs expand.
Your belly comes out slightly.
As the breath flows out,
It contracts your lungs.
Even your belly goes in slightly.
Try to notice all the subtle movements which are taking place along with your breath.
Following the movements,
The subtle movements taking place in this still body along with the breath.
Not trying to regulate the breath or the movement.
Just witnessing the subtle movements.
Witnessing the still stable body.
Full awareness.
Full attention.
Now,
Be aware of the steady still stable body.
Experience the stillness.
Notice all the subtle movements which are taking place in this still body.
Subtle movements that of lungs,
Abdomen,
Chest,
Heart.
Your blood is flowing.
Notice,
Be aware of all these subtle movements taking place in this still body and shift your focus on your thoughts.
For the time being,
Just notice your current thought flow.
Allow the mind to do whatever it wants to do.
Allow the thoughts to flow freely.
Remember you are just the witness to the mental activity.
Allow your mind to do whatever it wants to do.
While being,
While keeping the remembrance of witnessing the thoughts,
Try to be the silent witness to the thoughts.
No judgment,
No control.
Just allow your mind to do whatever it wants to do.
If thoughts start to settle down,
Then know the stillness of thoughts also.
Be the witness to that also.
Know this.
You are the witness to the stillness of body.
You are the witness to the subtle movements which are taking place in this body.
You are the witness to the mental activity,
Thoughts,
Emotions.
You are the witness to the stillness of your thoughts also.
You are the witness to comfort and discomfort on the body level.
You are the witness to the comfort and discomfort on the mental level.
Just be aware of this fact.
With this,
For the time being,
Let go of any past or future.
Surrender your will to this presence of beingness,
The ever-present stillness,
The now,
A moment-to-moment surrender to now,
Not trying anything.
Relax all the efforts.
Let go.
Now,
Come back to your breath.
Start to regulate your breath,
Making it a bit longer and deeper.
Gently,
Let go the deep breath.
Notice your legs.
Feel your arms,
Your torso,
Head and neck.
Feel your entire body.
Notice your surroundings,
Temperature here,
Sounds present here.
Completely externalize your awareness,
Ready to finish the 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.
Shanti Now,
Slowly 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.
Observe the warmth through eyelids,
Through your face.
Massage your face.
Bring your hands down and open your eyes between your palms.
Namaste Sit back for a while.
Let the experience,
Let the effects of the practice sink in.
No hurry.
Take your time.
How was your experience?
If you faced any difficulty or you have any question regarding the practice,
Please put that in the comment section.
I will see you guys tomorrow at the same time.
Until then,
Take care.
Have a wonderful time ahead.
Namaste
