So let's begin today's practice.
Find a comfortable lying down position for yourself.
Find the most comfortable lying down position where you can be without much movement for next 25 to 30 minutes.
Find the most comfortable,
Stable position.
Ideally,
You can lie down in the supine position with your feet comfortable distance apart,
Arms slightly away from the body with the palms facing up.
You can always use a cushion or a blanket.
To make yourself a bit more comfortable.
You're welcome.
It's awesome.
Once you are ready,
Take a deep breath in.
While exhaling,
Drop your body and close your eyes.
Keeping the eyes closed,
Notice your body from within.
Notice your legs,
The torso,
The arms,
Head and neck.
See if there is any need to adjust your posture.
If so,
Adjust.
And make the body a bit more comfortable and stable.
Once you're ready.
Shift your focus.
To the surroundings.
Be aware of the place where you are lying down.
Keeping the eyes closed.
Create a mental image of your surroundings.
The room,
The place where you are lying down.
See your bed.
See your mat.
See the surface on which you are lying down.
Picture your body from outside as if you are looking at your body from outside.
Remember the room lighting,
Remember the place,
The space where you are lying down.
Observing the temperature here.
Observing all the different sounds present.
Not getting struck with any one particular sound.
Just observing.
Just being aware in general of your surroundings.
Let go the awareness of surroundings.
Shift your focus to the body.
We are going to chant mentally Mantra Om three times.
Bring your awareness to the toes and as you chant,
Pass through whole body,
Pass your awareness through whole body and reach to crown of the head.
Starting with the toes,
With O and with the AM,
Reach to the crown of the head.
Inhaling,
Exhaling.
Natural breath.
Mentally start chanting three times OM.
Awareness from toes to the crown of the head and then back to the toes.
To crown off the head,
Start with the crown of the toes.
Mentally chanting.
Again taking the awareness back to the toes.
Two more times.
Om.
Final one more time.
Aum now.
Be aware of.
Your head.
Repeat mentally.
I let go of all the fears and the anxiety about future.
And rest.
In the pure existence,
The beingness in this moment.
For these few moments,
For these few minutes,
I rest.
In beingness.
In my own being.
Letting go of any future plans.
For the body,
For the world,
For the mind.
Simply resting.
Body scan.
I will name a body part.
You simply bring your focus to the body part which is named and then move your attention to the next body part which is named.
Keeping the attention fluid,
Not focusing too intensely.
Bring your attention to right hand.
Right hand thumb.
First finger of right hand.
Second finger of right hand.
The third.
The 4th fingers and thumb.
Palm of the hand.
Backside of the hand.
The wrist.
FURAM elbow,
Upper part of the arm.
Right armpit,
Right shoulder.
Right side of the torso.
Right side waist.
Right hip joint,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Right foot heel,
Sole of the right foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole right side of the body from toes to the fingers,
Fingers to the toes.
Entire right side of the body.
Left side now.
Try to keep up with my instructions.
Left hand thumb.
1st finger,
2nd finger,
3rd,
4th,
Fingers and thumb Palm of the hand,
Backside of the hand.
The wrist,
The forearm.
Left elbow.
Upper part of the left arm,
The biceps and triceps area.
Left shoulder.
Left armpit,
Left side of the torso,
Left side waist,
Left hip joint,
Thigh,
Kneecap,
Calf muscle,
Ankle,
Heel,
Sole of the left foot,
Big toe,
Second toe,
Third,
Fourth,
Fifth,
The whole left side of the body.
The whole left side of the body.
The whole left side of the body.
Lower back.
Right hip joint,
The left hip joint.
Middle band.
Upper back,
Right shoulder blade,
Left shoulder blade,
Back of the neck.
Back of the head.
Crown of the head.
The forehead,
Right Tampo right here.
Left temple,
Left ear.
Right eyebrow,
The left eyebrow.
Right eye.
The left eye.
The space between two eyebrows.
Bridge of the nostrils,
Right nostril.
The left nostril.
Right side cheek.
Left side cheek.
Upper lip.
Upper jaw.
Tongue.
Lower jaw Lower lip Chin Throat right collar bone.
The left collarbone right side of the chest.
Left side of the chest.
Middle part of the chest,
The space at the centre called sternum.
Upper part of the abdomen,
The stomach area.
Middle part,
The navel area and the lower abdomen.
Be aware of your entire right leg.
The whole right leg.
The whole left leg.
Both left and the right leg together.
Right arm.
The left arm.
Both right and left arm together.
The torso.
The whole torso.
Abdomen,
Chest and the backside.
Head and neck.
The whole body.
Being aware of the entire body.
The whole body.
Let's see.
Oh,
I'm sorry.
The whole body.
As you are observing this still and relaxed body,
Start observing the flow of breath.
In this body.
Notice the fact that breath flows in through the nostrils and goes to your lungs.
And from lungs it comes back to the nostrils and through nostrils it flows out.
Follow this path of breath.
Through your body.
Remember we are not controlling or trying to regulate the breath.
Simply observing,
Simply witnessing.
The flow of breath.
This is one of my favorite songs.
This is my favorite song.
Whole attention,
Whole focus on the breath.
On the path of breath.
In their still,
Heavy,
Relaxed body.
As you are observing the breath,
Start.
Counting down your breath.
As the breath comes in,
Count mentally 27.
And as the breath flows out,
Count mentally 27.
Inhaling 26,
Exhaling 26.
Like this,
Continue counting down.
If any mistake happens,
In the countdown.
Simply start the countdown again from 27 without feeling any guilt.
Or without being hard on yourself.
Simply come back and start calm down.
Now,
Simply shift your focus to the heavy weight of the physical body.
Letting go of the countdown,
Letting go of the breath awareness,
Simply be aware of the heavy weight of the physical body.
Feel it sinking downward.
Completely supported by the surface beneath it.
Completely supported by the Earth.
Think of the billions of people.
Who have walked this earth and passed on.
Where did they go?
They simply returned to exactly how they were before they were born.
Bring into your mind your own sense of taking birth.
Think about the time before your own birth.
There was no fear.
No anxiety.
No pain.
No strain.
No need to carry a heavy body to drain.
A state of perfect,
Undisturbed peace.
Let us return to that state right now.
Imagine the heavy burden of your physical body dissolving.
Imagine the timeline of this.
Your life gently feeding away.
There was no you who ever existed.
Picture,
Imagine,
There was no you.
Know people,
No relations.
No world which ever existed.
Let all these gently fade away in your awareness.
It's ridiculous.
You are returning to the quiet.
Empty space.
Before beginning.
Before beginning of all concepts.
Free from all the intellect.
All thoughts.
Free from the ego.
The experiencer.
Resting perfectly in the eternal void.
Before all births.
Before all the beginnings,
The eternal void.
Now.
Relax all the efforts.
And simply resting in the presence.
In the being.
In the bliss.
And the love.
In the union.
In the void.
Come back.
As we come to end this today's session,
Today's practice,
Take a resolve to keep this awareness,
This remembrance of the presence throughout your day,
Throughout your interactions in your life.
Come back to your body,
Your breath.
The screen in front of the closed eyes.
Now.
Being aware of your environment,
The place where you are lying down.
Gently start feeling your body from within and start moving your fingers,
Your toes.
Your feet half side to side,
Your head side to side.
Without any hurry,
Bring your hands together,
Your feet together,
Interlock your fingers,
Give your body a good stretch,
Raising your arms over your head.
Once you are ready,
Gently roll over to your right side.
And push yourself into a comfortable sitting position.
Without any hurry.
Once you have found the comfortable sitting position,
Let us chant Mantra Om three times followed by three counts of Shanti together.
Inhaling deeply from chanting.
Om.
You Aum Shanti,
Shanti,
Shanti.
Bring your palms together,
Rub them to each other.
Generate some warmth and place it over your closed eyes.
Feeling the warmth through your eyelids,
Through your face,
Bring your hands down and open your eyes.
Namaste.
