Hello everybody,
Let's begin as always with a short internalization and then we will go for today's practice.
This short internalization we will do three times Om Chanting followed by three kinds of Shanti.
If you are not very comfortable with Om Chanting,
You can just observe your breath for a while.
Please come into a comfortable sitting position now.
A comfortable position where your spine will be upright,
Head and neck in line to the spine.
You can grab some cushion to make yourself a bit more comfortable.
Wherever you are just make sure that body is comfortable.
Once you are ready take a deep breath here.
Upon exhalation gently let go of all the control or the regulation and slowly close your eyes.
Keeping the eyes closed notice your body from within.
Become aware of your legs,
Your torso,
Your head and neck.
Once you are ready bring your attention at the space between two eyebrows.
Being there let us chant mantra Om three times followed by three kinds of Shanti together.
Inhale deeply for Om Chanting.
Shanti Shanti Shanti Gently.
Open your eyes.
Namaste.
In this series we are trying to build up a habit of meditation.
Today is our third day of this practice.
The practice we are starting with is the stillness practice,
The Kaaya Stharia Meditation.
In this we bring stillness to the body first which eventually results some stillness,
Some control,
Some regulation on the mind.
This practice will last for 10 to 15 minutes.
Let us begin.
Coming into a comfortable sitting position where your spine is upright,
Head and neck align to the spine.
Roll your shoulders back,
Shoulders are relaxed.
Face muscles are relaxed.
A gentle smile is always.
Now take a deep breath here.
Upon exhalation relax your body,
Let go of any control,
Any regulation.
Slowly close your eyes.
Now keeping the eyes closed,
Notice your body from within.
Being aware of the legs,
Being aware of the arms,
Your hands in the mudra of your choice,
Either in the center or on the knees.
Spine is upright,
Head and neck align to the spine.
Notice if there is any discomfort,
If there is,
Adjust your body posture to make it a bit more comfortable.
Find the most comfortable sitting position for yourself.
Now take a deep breath here.
Exhale relax.
Deep inhalation,
Feel as if your whole body is expanding.
Exhale and let go.
Let go of all the control,
All the regulation on the body,
On the breath.
Now bring your focus on your right leg.
Feel the entire length of the right leg.
Make sure blood is flowing naturally there.
There is no contraction on the right leg.
Left leg.
Notice the entire left leg.
Making sure it is comfortable.
Notice your right arm,
Left arm,
The torso,
Head and neck.
Like this continue to explore your whole body from toes to the head,
Head to the toes.
If you find any discomfort,
Adjust your posture to make it a bit more comfortable to release this strain or contraction.
We are going to practice kaya's thiram,
Body stillness practice.
It is highly important that our body is comfortable and still throughout the practice.
Now imagine as if your body has turned into a mountain.
Imagine as if your entire body has turned into a mountain,
A strong,
Firm,
Steady mountain which cannot be moved,
A immobile,
Steady mountain,
A strong and steady mountain.
Your body has turned into this mountain.
Let go of this imagination,
This visualization of mountain but continue to keep this steadiness into your body.
Now notice the sensations in this still body.
Feel the sensations in your legs,
Your torso,
Your arms,
Your head and neck.
Notice the sensations throughout the body.
Now shift your focus on the subtle movements which are happening in this still,
Steady body.
Notice the subtle movements of the breath.
Notice as the breath comes in,
Your lungs expands and as the breath goes out,
Your lungs contract.
Notice this subtle movement of your lungs along with the breath.
This expansion and the contraction of the lungs along with the breath.
Now be aware of,
Try to feel your heartbeat.
Try to notice the pulsation of your heart.
Notice the heartbeat in this still,
Motionless body.
The whole body is still and steady.
The heart is beating,
Breath is flowing,
Blood is flowing in this immobile body.
Notice be aware of all the subtle movements which are taking place in this still body.
Now notice the subtle movements of the breath.
Experience your body completely immobile like a statue.
Know that you are the life,
The pure awareness in this still immobile body.
Now let go.
Let go of any control,
Any regulation.
Let go of awareness of any particular thing,
Particular object.
For some time just be,
Not trying anything,
Not trying to think anything.
Just be.
A total surrender to this moment.
No past,
No future.
Just being here.
Truly come back to your breath.
Start regulating your breath.
Inhale deep.
Exhale complete.
Reconnect with your body.
Be aware of your surroundings.
Be aware of the place where you are seated right now.
Remember time of the day when we are practicing.
As you feel ready,
Slowly bring your awareness at the space between two eyebrows.
Now let us chant mantra om three times followed by three kinds of shanti together.
Inhale deeply for om chanting.
Kelly,
Om.
Om.
Move your fingers.
Bring your arms together.
Rub them to each other.
Using the warmth generating the heat and placing it over your closed eyes.
Not touching the eyelids just cupping them.
Slowly slide your hands down.
Open your eyes between your palms.
Namaste.
Sit back for some time.
Let the effects,
Let the experience of the practice sink in.
So this is the practice.
If you have any question,
Any difficulty you faced during the practice or you want to share your experience with us,
Please put that in comment section.
Today was our third day on this journey of building a habit of meditation.
We will continue with this.
We will be back again tomorrow at the same time.
So do join in tomorrow.
Until then take care.
Namaste.
