Hello everybody.
So this is daily meditation.
Idea behind this session is to build up a habit of meditation and today is our 24th day of our daily meditation regular practice we have been doing.
Let's start today's practice with a short internalization chanting mantra om three times followed by three kinds of shanti.
If you are not very comfortable with chanting om,
You can just observe your breath for a while.
Please come into a comfortable sitting position of your choice.
Spine is upright.
Add a neck in line to the spine.
Roll your shoulders back.
Gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
Notice your legs,
Torso,
Arms,
Head and neck.
If you need to,
You can adjust your posture right now.
Now simply be aware of the space between two eyebrows.
Let's chant mantra om three times followed by three kinds of shanti.
Inhaling deeply for chanting.
This practice will last for 20 minutes and as you know we have been following this stillness practice.
Now we are observing our,
We have included for now these last 10 days,
I have included observation of thoughts,
Observation of emotion part which eventually allow us to appreciate the stillness which is ever present as a background to these thoughts and emotions which is actually your true self.
Prepare for the practice.
Grab that meditation sheet.
If you need,
You can always use some cushion.
You can take a back support like wall or couch or chair wherever you are.
Make sure your body is comfortable and during the practice,
That is for next 20 minutes or so,
Your body doesn't have to move much.
So find that comfortable sitting position for yourself.
Once you are ready,
Gently close your eyes.
Keeping the eyes closed,
Notice your body from within.
Notice your legs.
Make sure they are comfortable.
There is no discomfort on your legs.
Notice your left leg,
Your right leg.
Notice your hips.
Make sure body weight is in balanced among both sides of the hips.
Notice your torso.
Your shoulders are relaxed,
Pushed away from the neck.
Your arms,
Resting on the knees or thighs with palms facing up,
Head and neck in line to the spine.
Face muscles are relaxed.
A gentle smile there as always.
Continue to observe your body.
If you find any discomfort,
Adjust and release it.
Body is comfortable and relaxed.
Now,
Gently become aware of your surroundings.
Keeping your eyes closed,
Notice all the different sounds present here.
Not getting struck with any one particular sound,
Observe all the sound which you can hear,
Shifting your focus on the contact points between your body and the surface beneath it.
Feel the pressure from body to surface beneath it and from the surface,
Pressure to the body.
Observe it.
Notice it.
Now,
Feel your cloths touching your skin.
Try to notice.
Try to feel.
Touch of your cloths.
Now,
Be aware of back of your hands touching your legs.
Notice your upper lip in contact with the lower lip.
Be aware of this thin line of contact between upper and the lower lip.
Notice the contact points between upper and the lower eyelids.
As you're observing these contact points,
Also notice the screen in front of the closed eyes.
Notice this limitless darkness present in front of the closed eyes as well as the contact points between upper and the lower eyelids.
Now,
Notice the difference of temperature between inhaled and the exhaled breath.
Your awareness is on the nostrils and the upper lip.
Try to observe flow of air in and out through the nostrils.
Try to see the difference of temperature between inhaled and the exhaled air.
Whole focus with one-pointed awareness.
Notice the difference of temperature between inhaled and the exhaled breath.
Now,
Let go the awareness of touch.
Stay with your breath.
Notice the flow of breath in and out through your nostrils.
Not controlling or regulating the breath.
Just be the witness,
The silent observer of your breath.
Now,
Notice all subtle movements happening along with your breath in this still,
Stable,
Comfortable body.
Notice expansion and the contraction of your lungs,
Your chest and your belly.
Let go.
Let go.
Shift your focus on your heartbeat.
Try to feel,
Try to notice the palpitation of heart.
Now,
Shift your focus on the flow of blood.
Try to feel flow of blood into your veins.
Shifting the focus on the head.
Be aware of your skull,
Your head only.
Try to be aware of your current thought flow.
Ask yourself,
What am I thinking right now?
With this triggering question,
Allow your thoughts to flow freely without any judgment,
Control or regulation.
Just be the silent witness,
The drister to your thought flow.
Whatever your mind wants to think about,
Wherever your thoughts want to flow,
Let them flow.
You be the silent witness.
No effort.
Relax all the effort.
Just pure witness to the thoughts.
Allow the thoughts to flow freely.
Now,
Be aware of the fact that you are the witness to this thought flow.
You are the silent witness to the stillness or silence of thoughts.
You are the witness to the emotions.
You are the witness of expression of energy like movement of blood,
Flow of breath.
You are the witness to this still body.
You are also the witness activity on the physical level,
On the body level.
Just know this fact from gross to subtle.
Everything is in you,
The awareness.
You are the witness to it,
To body,
Energies,
Senses,
Thoughts,
Emotions.
Everything you are aware of and because you are aware of,
These things don't affect you.
Connect with your stillness.
Connect with the presence.
No past,
No future.
This now is your true self.
Stay with it.
Relax all the effort.
No activity.
From moment to moment,
Surrender to the presence,
To beingness.
Now,
Come back to your breath.
Notice your breath.
Notice your body.
Remember your surroundings.
Observe different sounds,
Temperature,
Being aware of the body from within again.
Take few deep breaths here.
Now,
Bring your focus at this space between two eyebrows.
Let us chant mantra OM three times,
Followed by three kinds of Shanti together.
Inhale deeply from chatting.
Shanti.
Move your fingers.
Bring your palms together.
Rub them to each other.
Generate some warmth between your palms and place this warmth over your closed eyes,
Not touching your eyelids and slowly massaging your face.
Bring your hands down and 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.
Take your time.
I'll see you guys tomorrow at the same time.
Namaste.
