Let us start with the practice.
Please find the most comfortable lying down position for yourself.
You can be on your bed,
On your mat.
On your couch.
On the recliner.
Wherever you feel comfortable.
Find the most comfortable.
And stable.
Line down position for yourself.
Finding the most comfortable and stable lying down position Once you are ready,
Inhale deeply.
While exhaling,
Gently close your eyes.
Keeping the eyes closed.
Notice your body from within.
Being aware of the feet,
The ankles,
Calves,
Knees,
Thighs,
Hips.
Torso,
Arms,
Head and neck.
See that there is no tension.
There is no.
Discomfort,
To any body part.
You are simply lying down.
In a comfortable,
Position.
If you need to adjust your posture,
Do so now.
Once the practice starts,
It is essential.
That our body remains still.
Whole body.
Comfortable.
Stable.
Now.
Become aware of your breath.
Notice your breath.
Notice.
Your surroundings.
Keeping the eyes closed.
Just be aware of.
All the different sounds present here.
Not getting struck with any one particular sound.
Notice one sound.
Stay with it.
Then move your awareness to the next sound.
Which you can hear.
Like this,
Keep on observing all the different sounds.
Present around you.
No.
As you are observing different sounds.
Try to find the sound which is closest to you.
Which is nearest to you.
Now.
Let go of the sound awareness.
Being aware of.
The screen in front of the closed eyes.
The dark.
Limitless.
Space in front of the closed eyes.
Mentally repeat yourself.
I am safe.
My deepest Peace is always within.
I am the source of.
All joy.
I am safe.
My deepest Peace.
Is always within me.
I am the source of.
All joy.
Body scan.
Please bring your focus.
To the body part,
Which I name Not moving it,
Not doing anything with that body part.
Just touching that body part.
With your awareness.
And then move your focus,
Move your attention.
To the next body part which is named.
Keep your awareness fluid.
So that we can quickly go through whole body.
Touching each body part.
With our attention.
Please bring your focus.
To your feet.
Notice your feet.
The toes,
Toes of both feet.
Souls of the feet.
Heels of right foot and the left foot ankles of both legs.
Curves.
The shin bone of both legs.
Knees,
Ties.
Hips Lower back.
Middle back.
The upper back.
Right shoulder blade,
The left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Years.
Right and the left ear.
Forehead.
Temples,
Eyebrows Eyes.
Nostrils,
Cheeks.
Lips,
JAWS tongue.
Chin.
Through collarbones,
Hands,
Both right and left hands.
Rest.
Forearms.
Elbows,
Upper part of the right and the left arm.
Biceps and the triceps area.
Shoulder blades.
Armpits,
Sides of the torso.
Abdomen.
Cheers.
Whole torso.
Back and front together.
Both arms.
Both legs.
Whole torso.
Head and neck.
Both arms.
Both legs.
Head and neck.
Whole body.
Whole body.
The whole body.
Now bringing the focus to the breath.
Noticing the flow of breath.
In and out through the body.
As the breath comes in through your nostrils.
Follow its path in your body.
As the breath flows out Follow its path.
Through the body.
As it flows out through the nostrils.
Inhaling,
Breathing out.
Comes in through the nostrils,
Goes to the chest,
Lungs,
Lungs comes down,
Exhaling,
Breath travels.
To the nostrils and then flows out.
Notice this flow of breath.
And and out through the body.
Whole awareness.
All attention.
Whole focus.
On the breath.
Not trying to control.
Or regulate the breath.
Just.
.
.
Observing its flow.
N.
And out through the nostrils.
Following the path of breath.
Through the body.
Now.
Bring your focus.
Shift your attention.
From the breath.
To the screen in front of the closed eyes.
Notice the dark.
Limitless space in front of the closed eyes.
The limitless darkness.
In front of the closed eyes.
Within this infinite dark space.
Imagine.
That you are walking toward a simple goal.
Quiet.
Structure.
In this dark space.
Picture yourself Visualize.
Yourself.
Walking toward a simple quiet structure.
It is a small Earthen room.
Your own inner sanctuary.
Are small.
Are then room.
The door is open.
And a soft warm light is spilling out onto the ground.
A soft Warm light.
Is spilling out.
Onto the ground.
You take a step in.
The room is perfectly quiet.
It smells.
Faintly of sandalwood.
In the center of the room.
There is a small oil lamp.
Burning softly.
This I am Lam.
Is costing of foam.
Golden glow.
On the earthen walls.
As small.
Steadily burning.
High Lamb.
Which is casting Warm light.
On the walls of this earthen room.
Cross from the lamp.
Is a simple cushion.
Placed there.
Just for you.
Walkover.
And take a seat.
As you sit in this.
Inner inner solitude.
You realize.
That nothing from the outside can enter here.
No worries.
No stress.
No rushing.
This room belongs entirely to you.
It is a space of absolute safety.
I space.
Of profound Wisdom.
A space of calm,
Peace.
And solitude.
As you look at the gentle flame of oil lamp.
You feel a deep sense of knowing.
Of feeling,
The deep down.
Everything is perfectly okay.
Everything is as It should be.
Everything.
Is beautiful.
You are safe.
You are.
Rested.
You are home.
Allow your entire being.
To rest in the warm.
And absolute quiet of this inner sanctuary.
Drinking.
The bliss within.
The Peace.
Breathe in.
The calm,
The balance.
The fulfillment.
Within.
Nine.
Dholi Come back.
To the dark.
Limitless Space.
In front of the closed eyes.
While keeping the deeper awareness.
Of the Perfection,
The Bliss.
Of your inner sanctuary.
Gently shift your focus.
To your breath.
Noticing the flow of breath.
As you are observing the breath,
Notice the movement of body.
Which are happening along with the breath.
As the breath comes in.
Your abdomen,
Expand slightly.
And as the breath flows out,
Your abdomen.
Contracts slightly.
Noticing the subtle movements in the body.
Along with the breath.
No.
Gently start.
.
.
Making your breath a little longer and deeper.
Start regulating your breath,
Controlling your breath.
Now.
.
.
Let go of the regulation of breath.
Remember the time of the day when you are practicing.
Remember the place where you are lying down.
Gently start moving your fingers,
Move your toes.
Without any hurry.
In your own time.
Move your feet side to side.
Move your head side to side.
Now gently bring your feet together.
Toes pointing down.
Bring your hands together and lock your fingers.
Raising the arms over your head.
Give your body a good stretch.
As you feel ready.
Gently roll over to your right side.
And find a comfortable sitting position of your choice.
As you are coming up,
Keep your eyes closed.
Now,
Let us chant mantra OM three times.
Followed by three kinds of Shanti together.
Inhale deeply for Om chanting.
OM No.
Om.
Shanti.
Shanti.
Shanti.
Gently bring your palms together.
Route 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 as you feel ready,
Slowly open your eyes.
