Hello everybody.
Come into a comfortable sitting position of your choice.
You can be seated on a chair,
On a couch or you can grab a cushion and sit on the ground.
You can even take support of the wall wherever you are.
Make sure that your spine is upright,
Head and neck aligned and body is comfortable.
Once you are ready,
Gently roll your shoulders back.
Take a deep breath here.
Upon exaltation gently close your eyes.
Keeping the eyes closed,
Just notice your body from within.
Be aware of your legs,
Your torso,
Your arms,
Head and neck.
If you need to adjust yourself,
Find a bit more comfortable position for yourself.
Hands are resting on the knees or thighs with the palms facing up.
Now bring the attention at the space between two eyebrows.
Visualize a steadily burning candle flame there.
Imagine a steadily burning candle flame at the space between two eyebrows.
Keeping the attention on this flame,
Let us chant mantra one three times followed by three kinds of shanti together.
If you are not very comfortable with chanting Aum,
Just observe your breath for a while.
Please inhale deeply for the chanting.
Aum Shanti Shanti Shanti Slowly open your eyes.
Namaste.
Today we are going to be doing a meditation,
Building a habit of meditation.
The practice we have been following in these meditations for now is stillness practice,
A body stillness practice called Kaya Sthereum.
Today is our fourth day and the idea behind these particular practice is to bring the stillness in the body which will eventually bring some stillness,
Some regulation to our senses,
To our energy and then ultimately to our thoughts and our emotions.
So we are not directly going to the mind.
We are first starting with the body which is easier compared to controlling other aspect of our being.
This practice will last for at least 10 minutes.
So it is highly important that your body remains still throughout the practice.
If it is very uncomfortable for you to be seated,
To practice this in a seated position,
You can even be lying down.
Just make sure that your spine,
Your head and neck are aligned to the spine.
Find a comfortable sitting position for yourself.
Your hands can be in mudra of your choice either in the center or on the sides,
On the thighs or the knees.
Just make sure in whichever position you choose to be,
It is a comfortable and stable position for yourself.
Once you are ready,
Gently take a deep breath here.
Exhale out completely.
Inhale deep.
Exhale and close your eyes.
Let go of the deep breath.
Become aware of your body from within.
Notice the position of your legs,
Position of your arms,
Your torso,
Your head and neck.
If you need to adjust yourself,
Make yourself,
Make your body a bit more comfortable.
Using the position to find a bit more comfortable,
A more natural posture for yourself,
For the body.
Once you have find a comfortable position,
Bring your focus on your right leg.
Notice the right leg.
Feel the right leg.
Feel the left leg.
Make sure left leg is comfortable and relaxed.
Torso,
Arms,
Head and neck.
Like this keep on exploring your entire body.
See that all the major body parts are comfortable.
No discomfort there.
Now shift your focus on your surroundings.
Keeping the eyes closed,
Imagine as if in front of your body there is a full body length mirror and your sitting body is reflected in this mirror.
The reflection is also still as your body is still.
Imagine a mirror on your right side.
Imagine a mirror on the left side of the body.
A mirror on the back side.
A mirror on the top and the bottom.
From all sides your body is surrounded by the mirrors and reflected in these mirrors.
Once stable,
Comfortable,
Surrounded by the mirrors from all sides and reflected in them,
Induce the feeling of stillness.
Create a clear picture in your mind.
A still body surrounded by mirrors from all sides.
Now let go this visualization,
Let go this imagination of mirrors.
Come back to your body from within.
Feel your body again from within.
Start to notice all the sensations throughout the body.
Continue to keep the body still.
In the system,
Stay with the body.
Feel the sensations.
Be aware of the sensations in your legs,
Your torso,
Arms,
And neck.
Be aware of all sensations throughout the body.
Keep on noticing all the sensations as if scanning your entire body from toes to the head,
Head to the toes.
Sensations may come in the form of tingling,
Numbness,
Hot or cold,
Comfort or discomfort.
Just be aware of all the sensations throughout the body.
Now shift the focus on the breath.
Bring your attention on the nostrils.
Notice the flow of breath through your nostrils.
Notice the breath as it comes in through the nostrils and as it flows out through the nostrils.
Not controlling or regulating the breath,
We are just witnessing the natural breathing process.
Now let go the awareness of breath.
Experience yourself a life of awareness.
In this still motionless body,
Your body is still stable and you are the pure life,
Pure awareness in this still motionless body.
Now start noticing the subtle movement of your heart,
Flow of blood in this still motionless body.
Notice flow of blood.
Try to feel the flow of blood in your body.
Notice the flow of blood in your body.
Try to feel the flow of blood in your body.
Try to feel the flow of blood in your body.
Witness these subtle movements of your body,
Subtle movements happening in your body.
Be aware of that.
Now let go of any focus,
Any control now.
For some time just let go of any awareness of any particular thing,
Thought,
Emotion.
Just be the witness to this movement.
Not going to the past,
Not allowing the mind to entertain any thought of the future.
A total surrender to this moment and being here.
A total surrender to this moment,
This moment,
Which is now here.
This is full of peace,
Stillness,
Harmony,
Bliss.
Now gently come back to your mind.
Now gently come back to your breath.
Notice the breath flowing through your nostrils.
Come back to your body.
Notice your body.
Bring the attention at the space between two eyebrows.
Let us chant mantra one three times followed by three kinds of shanti together.
Inhale deeply for all chanting.
Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti touching the eyelids,
Just cupping them.
Slowly massaging your face,
Bring your hands down and open your eyes.
Namaste.
Sit back for a while.
Let the experience,
Let the effects of the practice sink in.
And I will see you guys tomorrow.
Until then,
Have a wonderful time ahead.
Namaste.
