Welcome everybody.
I am Sandeep.
This is daily meditation.
Let's start out today's session as usual with 3 times Om Chanting followed by 3 kinds of Shanti.
If you are not very comfortable with chanting Om,
You can just observe your breath for a while.
Please come into a comfortable sitting position,
Where your spine is upright,
Head and neck lying to the spine.
Roll your shoulders back,
Shoulders are relaxed.
Take a deep breath here.
Upon exhalation,
Gently close your eyes.
Keeping the eyes closed,
Notice your body from within.
Now slowly bring your focus at the space between two eyebrows.
Keeping the attention there,
Let us chant Mandara Om 3 times followed by 3 kinds of Shanti together.
Inhaling deeply for Om Chanting.
Om Shanti Gently open your eyes.
Namaste.
Today is our 9th day and the practice which we are following till now is stillness practice,
Kaya Astherium Meditation it is called traditionally.
Our goal is to build up a habit of at least 20 minutes of sitting practice everyday.
For now,
Today's practice will be lasting for at least 12 to 15 minutes.
So first thing which is very important to find a comfortable sitting position for yourself.
You can grab a cushion,
You can take support of the wall,
You can be seated on a chair or couch.
Wherever you are,
Whichever position you choose to be,
Just make sure that throughout the practice you are comfortable there.
And your spine is upright,
Your head and neck are in line to the spine.
And there is not much of the movement in the body for next 12 to 15 minutes.
So find the most comfortable sitting position for yourself now.
Very well.
Find the most comfortable sitting position for yourself.
Spine is upright,
Head and neck are in line to the spine.
Sitting bones evenly grounded.
Take a deep breath here.
Exhale out completely.
Roll your shoulders back and drop them.
Shoulders are relaxed.
Hands are resting on the knees or thighs with the palms facing up.
Tip of the index finger and thumb touching each other.
Other three fingers are straight,
Curled naturally,
Not straight like this.
A natural curled,
Relaxed position for other three fingers.
This is called Chin Mudra.
Inhale once more a deep inhalation.
Upon exhalation gently close your eyes.
Keeping the eyes closed,
Notice your body from within.
Notice the legs,
Torso,
Arms and a neck.
If you need to adjust yourself,
Please do so now.
Making sure each body part is comfortable.
If there is any discomfort or any imbalance in any body part,
Please adjust your body posture.
To find the most comfortable sitting position for yourself.
Making sure your legs are relaxed,
Comfortable.
Your torso,
Your sitting bones evenly grounded.
Your spine is upright,
Abdomen,
Chest relaxed.
Shoulders,
Arms are relaxed.
Head and neck in line to the spine,
Face muscles relaxed as if you are about to smile.
Whole body is relaxed and comfortable.
We are going to practice Kaya's Theria,
A stillness meditation.
During the practice try to keep your body still as well as comfortable.
A comfortable steady posture is the foundation for any meditation.
Find the most comfortable stable position.
Now imagine as if your body has turned into a statue of Buddha.
Create a mental image of your surroundings.
See your body seated here in a steady posture.
Your body has turned into a Buddha statue.
A statue of Buddha which is immobile,
Steady,
Looks serene,
Calm,
Deeply engrossed,
Meditating.
The whole body has turned into a Buddha statue.
The whole body.
Let go of this mental image of statue.
Continue to keep your body still like a statue.
Now start to feel your body from within.
Observing the sensations throughout the body.
Starting with the right leg,
Feel the right leg from within.
Be aware of all the sensations in your right leg.
Sensations in the left leg.
Sensations in the torso,
Along the spine,
On the back.
In the front,
Feel the torso from within.
Feel your right arm from within,
The entire length of right arm.
Notice the left arm from within,
The entire length.
Notice your head and neck from within.
Like this,
Keep on observing the sensations throughout your body.
Being aware of the sensations throughout the body.
Now,
Start to notice subtle movements happening in this still motionless body.
Notice your breath as it comes in through the nostrils and goes to the lungs,
Expanding the lungs.
And as the breath comes out of the lungs and through nostrils going out.
Notice the movement of your lungs,
Movement of your body,
Subtle movement which is happening along with the breath.
Follow the path of breath and the movements which are happening along with this breath.
Remember,
We are not controlling or regulating the breath.
Just witnessing the natural flow of breath.
Now,
Shift your focus on the beating of your heart in this still,
Steady body.
Try to notice the palpitation of your heart.
Try to feel pumping of the blood into your veins,
Into the heart race.
Notice all the subtle movements happening in this still,
Steady body.
Now,
Let go the awareness of subtle movements in this steady,
Still body.
Be aware of witness.
This entire body which is steady and still.
And be aware of the fact that you are the pure awareness,
The witness to this still,
Steady body.
Experience yourself,
Pure life,
Pure presence,
Being in this steady,
Still body.
Not trying anything,
Relaxing all the efforts,
Just being presence,
The stillness in itself,
The pure awareness.
Relax all the efforts and just be surrender to beingness.
Now,
Come back to your breath.
Start regulating your breath,
Making it a bit longer and deeper.
Let go of deep breaths.
Reconnect with your body.
Feel your body.
Externalize your awareness.
Remember the place where you are seated right now.
Remember time of the day when we are practicing.
Now bring your focus on your heart center,
Middle of the chest,
Lower part of the sternum at middle of the chest.
This is anahata.
Keeping the focus here,
Think of expansion,
Think of love,
Think of harmony,
Think of limitlessness.
Now we shall chant a mantra.
I will chant first,
Then you can repeat after me.
If you are not very comfortable with chanting,
You can just listen to the mantra while feeling the breath at your heart center.
Lukasamasta sukhino bhavantu lukasamasta sukhino bhavantu umm shantay shantay shantay gently Move your fingers,
Bring your palms together.
Rub them to each other,
Generating the warmth between the palms.
Place this warmth over your closed eyes.
Not touching the eyelids,
Just feeling the warmth.
Copying your eyelids,
Copying your eyes.
Slowly and gently bring your hands down and open your eyes.
Namaste.
Sit back for a while.
Observing the effects,
Let the experience of the practice sink in.
So this was day 9 daily meditation.
If you have any question,
Any difficulty you faced during the practice,
Please put that in comment section.
How was your experience?
You can share that also in the comment section.
Thank you everybody for being with me here today and we will be back again tomorrow at the same time.
Until then,
Take care,
Have a wonderful time ahead.
Namaste.
