So these are daily meditations.
The practice which you are following here is stillness practice.
What we are doing here in this stillness practice,
Just see this.
Ultimately,
There is one thing is here like we are trying to make the body still.
But body will never be still.
What eventually will happen that our identification,
This clingingness to the body will go a bit.
And when we try to make the body still,
It induces some stillness on the sensory level also first.
And then making the senses also still and then bring some stillness to our energies.
And that stillness results eventually in the stillness in the mind.
Stillness in the mind will eventually allow us to appreciate the stillness which is ever present.
If you see that all the activity happens on the background of the stillness.
All the movement,
All the thought process,
All the physical activity also happens on the background of stillness only.
A still background is always needed and that is what we are trying to connect with.
Eventually this stillness practice can become your whole spiritual journey.
If you like this practice,
This practice resonates with you a lot.
Then you can take this practice itself and it can become your whole spiritual journey will be complete in this one practice only.
Because stillness could be found only in the reality,
In your true self,
What you truly are.
So that is about the stillness,
About the meditation,
The Kaayastharium,
What can happen basically with this one practice.
Find the best position for your body now.
There is no rules about the hands,
Gesture and all.
Generally I say that your palms facing up,
Tip of the index finger are touching each other.
Other three fingers are relaxed.
A natural curve is there but if you like any other gesture or any other position of your hands you can keep.
You can keep them in the center,
Crossed or you can keep them on the knees or thighs,
Palms facing up in this Chinmutra.
Whichever way,
Wherever you find yourself comfortable,
Please come into that position now.
Find the best,
Comfortable and stable position for your body.
A sitting position which is natural for you.
Once you are ready,
Take a deep breath here.
Start practicing deep breaths,
Inhaling deeply.
Exhale complete.
One more time.
As you exhale gently close your eyes.
Keeping the eyes closed,
Notice your legs,
Torso,
Arms,
Head and neck.
See that body is comfortable.
See that your body,
Your each body part is comfortable.
No discomfort.
If you find any discomfort in any body part,
Adjust your posture to release this discomfort.
Roll your shoulders back and drop them,
Shoulders are relaxed.
Face muscles relaxed,
Not frowning,
Not a very intense focus.
In a very relaxed and stable position we are sitting just.
Now notice your legs,
See that legs are comfortable.
Notice your torso,
See that spine is upright,
Abdomen just relaxed.
Notice your arms,
Arms are relaxed.
Notice your head and neck,
See that they are in line to the spine.
Now,
Keeping your eyes closed,
Create a mental image of your surroundings.
Imagine the place where you are seated right now.
Create the mental image of each object in our surroundings.
See your body from outside sitting in this surrounding.
See your body from the front,
From the right side,
From the back,
From the left side.
Take a full 360 degree spin around your body.
Visualize your body from all sides.
Your body is still unmovable.
See the body from all sides.
Body is still steady.
Now let go the visualization and become aware of your body from within.
Feel the body from within.
Become aware of the sensations in the body.
Notice the sensations in your right leg,
Sensations in your left leg.
Feel the left leg from within.
Right arm,
Left arm.
Notice your torso.
Notice head and neck.
Be aware of your entire body from within.
Notice the whole body.
The whole body.
Feel entire body.
Now repeat mentally.
For the rest of the practice I will not move.
Now in this still motionless body,
Start noticing the subtle movements which are happening without your control,
Without your regulation.
Notice your breath and the movements which are happening along with the breathing process.
As the breath comes in through your nostrils to your lungs,
Your lungs expand.
As the breath goes out,
Lungs contract and breath flows out through your nostrils.
Witness the path of breath in this still motionless body.
Just follow,
Just witness the path of breath in this still motionless body.
Now repeat.
Now shift your focus from breath to the pulpitation of your heart,
The beating of your heart.
Try to notice as your heart beats.
Try to feel flow of your blood into the veins,
Into the arteries.
Now repeat.
Now let go of the awareness of these subtle movements,
The movements of breath,
Blood flow or the heartbeat.
Experience your body completely immobile,
Still like a statue.
Experience your life as pure awareness in this still body.
Feel the stillness.
Feel the silence.
Be the witness to any comfort,
Discomfort,
Peace or stillness.
Pure witness of all happening.
For time being,
Let go of focus on any particular object,
Object like thought,
Emotion,
Discomfort,
Comfort,
Stillness and just be.
For time being,
Let go of any past,
Future and merge yourself,
Surrender yourself to the stillness in this present moment.
The background of all the movement,
The background of all the objects.
Letting go of all the efforts,
A total surrender.
Now come back to your breath.
Start regulating your breath.
Inhale deeply.
Exhale completely.
Breathe in.
Breathe out.
Continue with the practice.
Start connecting with your physical body.
Feel the body again.
Let go of deep breaths.
Become aware of your surroundings.
Remember the place where you are seated right now.
Remember the time when we are practicing.
Now bring your focus on the heart center,
On the middle of the chest,
On the sternum,
Lower part of the sternum.
Keeping the focus there,
Think of expansion,
Think of love,
Think of harmony.
If you are comfortable with chanting,
Repeat after me.
Lokasmasthasokirahavantu.
Together.
Om Shanti Shanti Shanti Gently.
Bring your palms together,
Rub them to each other.
Generate the warmth,
Generate the heat between the palms.
Place this warmth over your closed eyes.
Notice the warmth through your face.
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.
Okay,
So this was today's session and I'll see you guys tomorrow at the same time.
Namaste.
Take care.
