Hello everybody.
So my name is Sandeep and this is daily meditation.
In this session we every day we come together and try to build up a habit of meditation.
We start this session with a short internalization chanting mantra om three times followed by three kinds of shanti.
If you are not familiar with om chanting just observe your breath for a while.
The idea behind this internalization is to bring our attention for the practice which we are going to do after this.
So now come into a comfortable sitting position of your choice.
Take a deep breath here.
Upon exhalation gently close your eyes.
Keeping the eyes closed notice your body from within.
Bring the attention at the space between two eyebrows.
Let's chant.
Inhale deeply for chanting.
Om Shanti Shanti Shanti.
Gently open your eyes.
Namaste.
So daily meditation,
The practice which we are following in this session is stillness practice or kaya ethereum.
Today is our 26th day of regular practice and we started with bringing the stillness to the body and then we move towards stillness to our sensory inputs or internalizing our attention.
You see our attention is externalized because of sensory inputs because our senses are going outwards.
So creating some distance from the senses and our attention.
Then bringing the attention or bringing the stillness to the thoughts and emotion.
Creating some distance between our thoughts,
Emotions and in our attention.
This will allow us to appreciate the stillness which is the background of all the activity.
Activity on the physical or the subtle level.
Physical like movement of our body,
Even movement of our subtle movements like our breath and all.
Now even our thoughts,
Even our emotions,
They are also movement happening on the background of stillness which is according to Vedanta,
According to yoga philosophy is our true self.
So this whole process will allow us to come to ourself,
To come to peace,
To come to stillness and generally doing so allow us to or give us power to control our thoughts,
Emotions,
Some control over our body and energies.
With this let us begin today's practice.
Coming into a comfortable sitting position.
Find the most comfortable and still position for your body.
Body is comfortable and still.
Take a deep breath here.
Upon exhalation gently close your eyes,
Keeping the eyes closed.
Notice your right leg,
Left leg,
Right arm,
Left arm,
Torso,
Head and neck.
Just observe your entire body from within.
See that body is comfortable.
If there is any discomfort in any body part,
Adjust your posture and try to release this discomfort.
Hands are resting on the knees with the palms facing up.
Shoulders pushed away from the neck but relaxed.
Face muscles are relaxed.
Face muscles are relaxed.
Not frowning.
A half a smile.
A half a smile to relax your face muscles.
Continue to observe your body from within.
Continue to adjust to find the best comfortable position for the body.
Body is still relaxed.
Now become aware of all the different sounds which are reaching to your ears which you can hear.
Not getting struck with any one particular sound.
Observe one sound,
Stay with it and then move your focus to the next sound.
Like this continue to observe all the different sounds present here.
Continue to observe all the different sounds.
Now let go the sound awareness.
Be aware of the screen in front of the closed eyes.
Notice this limitless darkness which is present in front of your closed eyes.
Shifting the focus on the touch sensation.
Feel your claws on your body.
Try to feel touch of your claws to your skin.
Be aware of back of your hands touching your legs.
Notice thin line of contact between upper and the lower lip.
Notice the touch of upper and the lower lip.
Now shift your focus on the taste.
See that if any particular taste is present in your mouth.
Now shifting the focus on the nostrils to the smell.
Notice if any particular smell is present in your surroundings.
Let go the awareness of smell.
Stay with your breath.
Follow the path of your breath in this still and steady body.
Be aware of the fact that breath comes in through the nostrils and goes to your lungs and from lungs it comes out through the nostrils.
Follow this path of breath in and out through this still motionless relaxed body.
Now start counting your breath.
As the breath comes in count one.
As it flows out one.
Inhale two.
Exhale two.
Like this continue counting.
Counting mentally to yourself only.
If you missed a breath or forgot the count start again from one.
Whole awareness.
Whole attention.
The in-breath.
The stillness of the body.
Count.
Now let go the count.
Let go the breath awareness.
Shift your attention to the head space.
Try to be aware of your current heart flow.
You can use a trigger question.
What am I thinking right now?
Ask yourself what am I thinking right now?
Not getting entangled with any thought.
Remember you are the witness to the thoughts.
Allow the thoughts to flow freely without any judgment or control,
Regulation and just remain the silent witness to all activity on the mental plane.
Whole awareness.
Whole attention.
Just allow the thoughts to flow freely.
You are the witness,
The drishta to all the mental activity.
As you are observing your breath,
Observing your thoughts,
Observing your emotions,
Mental activity is settling down a bit.
Now just be aware of this fact that you are the witness to the activity or the stillness of the mind of the thoughts.
You are the witness to the subtle movements which are happening in this body.
Subtle movements of breath,
Heartbeat,
Movements of blood.
You are the witness to the stillness and steadiness of this body as well as you are the witness of the activity of the movement of this body.
You don't have to do anything.
Just recognize this fact.
Experience this fact that you are the witness to all the physical or mental activity or stillness on the physical or mental level.
The background of all our activity is stillness.
Merge yourself to this stillness.
No past,
No future.
Staying in this present moment,
Relax all the efforts.
Not trying anything.
Let go of all the efforts and surrender to this moment.
A moment to moment surrender.
Merging into the background stillness.
Melting away in the background stillness.
Gently come back to your breath.
Start to regulate your breath,
Making it a bit longer and deeper.
Come back to your body.
Feel your legs,
Torso,
Arms,
Head and neck.
Notice your surroundings.
Notice the sounds,
Temperature here.
Ready to finish this practice.
Ready to come out of this practice.
Gently move your fingers.
Bring your palms together.
Rub them to each other.
Generate some warmth.
Generate some heat between the palms.
Place this warmth over your closed eyes and slowly bring your hands down and open your eyes.
Namaste.
Sit back.
Let the experience,
Let the effects of the practice sink in.
Take your time.
So how was your experience?
If you had faced any difficulty or you have any question regarding the practice or suggestion,
Please put that in the comment section.
I'll be back again tomorrow at the same time and until then take care.
Have wonderful time ahead.
Stay hydrated.
Namaste.
