You you Find a comfortable sitting position your spine is straight and the back of your neck is long Let your hands rest on your thighs or knees Arms and shoulders are relaxed you Gently push your hips to the floor The top of your head reaches towards the ceiling and keep a gentle smile on your lips and Become aware of the peace and well-being all around you visualize your body seeing it in a full-length mirror And start at your feet do the body scan from the bottom up towards your head Observe the shape and position of your feet the legs your hips spine belly and chest look at the shape of your fingers your hands and arms the position of your shoulders the shape of your lips nose ears eyes and forehead you visualize your whole body from the front from the left side from the back from the right side and from the top you Now become aware of your feet become aware of the stillness of your feet shift your awareness to your lower legs and become aware of the stillness of your lower legs observe your knees feel your knees shift your awareness to your thighs and become aware of the stillness of your thighs become aware of your pelvis shift your awareness to the abdomen and become aware of your abdomen feel and become aware of the stillness of your chest feel the whole of the back and become aware of its stillness shift your awareness to your arms become aware of your hands feel your shoulders and become aware of their stillness shift your awareness to your neck become aware of your whole body,
Experience your body being steady and still like a rock and become aware of your whole body being steady and still like a rock Now we start the practice becoming aware of various external sensual experiences.
Observe the different sounds,
Smells and different sensations.
Observe various sensual experiences without attachment and without getting disturbed by them.
If there is any discomfort,
Itching or disturbance coming up,
Do not react.
Accept and observe with full awareness.
Observe the difference between your senses and sensory inputs and you,
The experiencer.
Look at all the outer impressions with the attitude of a silent witness and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Now you are aware of the difference between your senses and your senses and you,
The perceiver.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Observe the difference between your senses and your senses and observe,
Continuing the practice with deep feeling of calm developing within your mind.
Now we observe the internal processes,
The thinking process.
Thoughts come and go.
Let them come and go spontaneously,
Remain a silent witness to every thought.
Observe your thoughts without judgment.
Bad thoughts will come and good thoughts will come.
Look at them with detachment and indifference.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
You are a spectator,
A distant witness.
Now bring to mind any thought that you want to think.
Create a thought and manifest it by will.
Think about it for a little while and then in an instant push it away.
Remove the thought completely.
Visualize that you push the thought up and out through your crown chakra.
No spontaneous thoughts are allowed to express and manifest.
If there is one coming up,
Push it away and create a thought at own will.
Once again think about it and then suddenly dash it off and push it out through sahasrara chakra,
The crown chakra.
Continue this process,
Creating thoughts voluntarily,
Good and bad and then dashing them off at will.
Thank you.
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Now stop the process of creating thoughts at will and allow your thoughts to appear spontaneously again.
As a thought appears think about it for a moment and then push it up and out through your crown chakra.
Continue this process,
Become aware of spontaneously arising thoughts and then disposing of them at will.
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Become aware of the inner silence.
Look within and observe the inner space.
Any thought coming up into your mind,
Push it away at once.
As soon as a thought appears do not think about it,
Do not engage in it but immediately push it up and out through your crown chakra.
And as you push the thought out visualize that it is burning and dissolving in cosmic energy.
Stay with this mental image until the thought and all the emotions and images connected to the thought have disappeared completely.
With practice you will be able to experience longer and longer gaps between individual thoughts.
This is the stage where thoughtlessness is practiced.
Enjoy these gaps between.
Enjoy the silence.
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