Hello everybody,
Let's start today's practice with a short internalization.
Coming into a comfortable sitting position,
We'll chant mantra om three times followed by three kinds of shanti.
If you are not very comfortable with om chanting,
You can just observe your breath for a while.
Mind is upright,
Head and neck in line to the spine,
Roll your shoulders back,
Shoulders are relaxed,
Face muscles relaxed.
Take a deep breath here,
While exhaling gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
Now bring the attention at the space between two eyebrows.
Keeping the focus there,
Let us chant mantra om three times followed by three kinds of shanti together.
Again healing deeply for om chanting.
Om.
Shanteshanteshantihi Gently open your eyes.
Namaste.
This is daily meditation.
Today is our day 8.
Let us begin.
Making body comfortable.
In an upright position where your spine is upright,
Head and neck aligned to the spine.
A comfortable sitting position.
As I said,
You can be seated on the chair,
Couch,
Taking support of the wall,
Grab all the cushions you want.
You definitely don't have to do it while sitting cross legged on the floor.
You can be in any position where your spine,
Head and neck are aligned.
Hands are resting on the knees,
Palms are facing up.
Tip of the index finger and thumb touching each other.
This is called chin mudra.
Other three fingers are curled naturally,
Straight,
Relatively straight.
Hands roll your shoulders back,
Drop them,
Shoulders are relaxed.
Face muscles relaxed.
A gentle smile there.
Take a deep breath here.
While exhaling gently close your eyes.
Keeping the eyes closed,
Notice the body from within.
See that your body posture is comfortable.
See that each body part is comfortable.
There is not much of the contraction or discomfort in any body part.
If you find any discomfort in any body part,
Adjust your posture to make it a bit more comfortable.
To release this discomfort throughout the body.
No discomfort.
Body is comfortable and stable.
Is thir sukhamasan.
Stable,
Comfortable is the posture.
So find the posture which is comfortable for you.
Now shift your focus on your surroundings,
Keeping the eyes closed,
Imagine,
Visualize as if your body has turned into a mountain.
Imagine your body has turned into a mountain.
A steady,
Strong,
Still mountain.
Your body has turned into it.
A mountain which is firmly grounded.
A steady,
Strong mountain which is completely immobile.
Your body has turned into a mountain.
Your legs are the base of the mountain.
Your torso,
Arms are the body of the mountain.
The crown of your head is the peak of the mountain.
Your whole body has turned into a mountain.
The whole body.
Now let go of this visualization,
This imagination of mountain,
But keep the steadiness and stillness of the mountain in this body.
Now notice the sensations in this still motionless body.
Feel the sensations in the right leg.
Notice the sensations in the left leg.
Sensations in your torso.
Feel your torso from within.
Sensations in the right arm.
Feel the right arm.
Feel the left arm from within.
Hair and neck from within.
Notice the entire body from within,
Observing all the sensations from within.
Throughout the body,
Observing the bodily sensations.
Now,
Bring your focus to the subtle movements of the body.
The subtle movements which are happening in this still motionless body.
Happening along with the breath,
Notice them.
Follow the path of your breath and notice the subtle movements which are happening along with your breath.
Now,
Notice the subtle movements which are happening along with your breath.
Follow the path of breath.
Notice the movements which are happening along with the breath in this still motionless body.
Shifting the focus on the heartbeat,
On the palpitation of heart,
Notice,
Try to notice,
Try to feel beating of your heart.
Notice flow of blood into the veins,
Into the arteries of this still motionless body.
Now.
Let go the awareness of these subtle movements.
Experience this steadiness,
Stillness in the body.
Experience yourself as the pure life in the form of pure awareness in this still motionless body.
You are aware of the steadiness and the stillness of the body.
You are aware of any comfort or discomfort in this steady body.
Now.
Let go of all the efforts,
A total surrender to this movement,
Stillness in this movement.
No past,
No future,
Just being,
Pure being,
Pure existence,
Stillness in this movement.
Relax all the efforts,
Not trying anything,
Just being.
Now.
Come back to your breath.
Start to make your breath a little longer.
Start regulating your breath.
Inhale deeply.
Exhale completely.
Breathe in.
Breathe out.
Let go of deep breath.
Notice your body.
Feel your body reconnect with the body.
Be aware of your surroundings.
Remember the place where you are seated right now.
Now gently move your fingers.
Being here,
Bring your focus at the heart center,
At the space,
At the middle of the chest,
On the sternum,
Lower part of the sternum.
Keeping the focus there,
Think of expansion,
Think of a vast space.
Being there,
We will chant a mantra.
You will repeat after me.
If you are not very comfortable with chanting,
You can just observe your breath for a while.
Feel as if this breath is happening,
Breathing process is happening in this vast space at your anahata,
At your heart center.
Repeat after me.
Lukas samastah sukhino bhavantu lukas samastah sukhino bhavantu lukas samastah sukhino bhavantu gently move your fingers bring your palms together rub them to each other generating the warmth generating the heat between the palms and placing it over your closed eyes and slowly open your eyes between the palms bring your hands down.
Namaste.
Sit back for a while.
Let the effects of the practice sink in.
Today's practice,
We almost did 15 more than 15 minutes we did today.
The core practice was almost 15 minutes.
So we are building up towards 30 minutes.
So thank you for being with me here today.
I will see you guys tomorrow at the same time.
And until then,
Take care and Namaste.
