Hi guys,
Welcome to the last day of 7 day meditation course.
Today's practice is gonna be a combination of everything that you've done in the past week.
If you haven't already practiced day 1 to day 6,
I would highly recommend it.
My name is Neha Yogesh.
Welcome to last day practice.
You're gonna come to a comfortable seated position and try to relax the palm.
So today's meditation is gonna be a silent meditation,
Though I will be giving you some guidance to help you along if you get lost,
If you have too many thoughts.
And the idea is to start practicing by yourself.
So these 7 days would have given you tools after completion of a week's practice to at least be able to meditate for 5 to 7 minutes.
So today will be the beginning of it.
So you can come to a comfortable position,
Relax both the palms,
Settle it a little bit more erect and slowly first we'll try to get ease and comfort into our physical body.
So relax your sit bones,
Relax your kneecaps,
Relax your palms and again scanning our physical body.
Always at the start of a seated meditation practice,
Try to take some moments to come to your body and trying to move body a little bit to get comfortable.
If your body is needing certain attention towards certain parts of the body,
Trying to move the energy a little bit.
Now as you can start scanning your body,
I'll be guiding you in the background.
So you can make this practice your own if you are going to meditate and create awareness in your physical body,
You can continue to do that.
And once you feel like you want to move to the next layer or you need some guidance,
You can now slowly move towards your senses.
So just paying attention to each senses and just observing what is there,
Not reacting again or not trying to put effort,
Right?
To just see if you're in a very quiet room,
Probably you can just like listen to some of the sounds or noise that's coming in or you can feel the texture of the cloth on your body and you maybe you can smell delicious like food that's getting cooked in your house or the candle.
So paying attention to our senses and now slowly peeling one more layer we are moving towards our breath.
First our day-to-day normal breathing,
Just noticing how our rhythm is and if something is coming out and trying to get your attention,
Right?
Trying to understand our rhythm,
The breath that we are taking,
Understanding the prana,
The life force that's moving inside our body and now creating more awareness as we are deepening our breaths.
So deep breaths.
Your meditation can be just by paying attention towards the breath.
You can go really deeper layers in the breath itself.
You can track the path through which the breath is moving and the sensation that's arising because of the breath and now slowly we'll move towards our thoughts.
You can let the thoughts pass by,
Moving our awareness towards the thoughts.
You can let it pass one by one or you can pay attention to the pauses between the thoughts.
This is really helpful when you are having too many thoughts.
You're sitting for meditation and you feel like you're not able to move focus towards anything else other than the thoughts.
Perfect!
Now you already know that you're focusing on the thoughts.
What can we shift in that?
You can try to get detached from the thought itself.
You can just let it see,
Increase the awareness to just let it pass by or you can consciously actively concentrate on the pauses,
On the spaces and increase that space and on the days you feel you need a much more support or you need one more tool,
You can definitely concentrate on loving kindness.
So just trying to contemplate on kindness,
Trying to pay attention to the feelings and emotions attached to the kindness and trying to imagine people in your life,
Situation in your life to spread that kindness,
To spread that emotions and feelings to other people around you.
Just bask in this emotion of kindness,
Of loving and spreading this to all people in your life.
So every one of us are built different,
Every one of our mind is different,
Perspective is different,
Life is different.
So these are the tools for you.
It depends on a day,
It depends on your mood,
It depends on the kind of work day you had to choose a tool and then once you practice this for a really long time,
The one that sticks out,
The one that is always gonna help you,
Is gonna stay with you and it's gonna stay with you even after you have gotten out of the seat and moved into your life.
So of all the tools that I provided for the last week and today or you can do a combination of it like I'm talking and guiding you today.
So trying to do different combinations of these tools,
Of peeling the layers or even jumping the layers.
I'll give you two minutes of silence and then we'll close this practice and this course.
I meant more complete stillness and silence.
Trying to take this as an opportunity to meet with stillness and silence.
Creating more space,
Creating more awareness for everything that's existing inside of you.
Slowly whatever practice you were doing,
Slowly come back to your physical body,
Wiggling your toes and fingers.
We're gonna get both the palms at the heart center.
We're gonna close the practice by showing gratitude towards your body,
Mind and spirit.
Extra grateful for finishing this course,
Starting this journey of going inward and supporting your body,
Mind and spirit.
Being grateful for all the effort you guys have put in.
Remember to come back to this practice,
Everyday practice whenever you need a little bit of support on this journey.
It's been a pleasure.
Thank you for joining me.
I'll see you soon.
Have a good day.
