Begin by coming into a comfortable meditation posture.
Relax your whole body,
Focusing on physical stillness,
Steadiness,
And stability.
Adjust your body one last time,
Being sure you're perfectly comfortable and prepared for meditation.
Feel the points of contact between your body and the surface beneath you.
As you focus on physical stillness,
Your mind also becomes still and silent.
Now become aware to the natural and spontaneous motions of the breath.
Notice the expansiveness of the inhalation filling your lungs and total relaxation during the exhalation.
Inhale expand,
Feeling the sensation of air filling the lungs.
Exhale relax and release every muscle in your body.
Breathe in a manner that is most comforting and soothing.
Breathing to calm the mind and breathing to still the body.
Awareness of relaxation.
Awareness of silence.
Stillness.
And serenity.
Now begin listening to the outer sounds in your environment.
Listen to the phenomenon of sound from the detached perspective of the silent witness.
Go on witnessing all the sounds that come and go in your environment.
Listen.
Listen intently to the raw textures of each and every sound.
As though you have never heard these sounds before.
Remain totally present.
Tightening your awareness to the sense of sound.
Listen.
Should any intruding thought arise dismiss it and return to observing every sound.
For a few more moments,
Prefer only to listen and perceive.
Remind yourself I am not these sounds.
I am not the objects of the senses which are impermanent and subject to change.
'.
Now,
Gradually become aware to the internal sounds of the thoughts.
Bring a witness as you switch your whole attention to the thought processes of the mind.
Allow all thoughts and feelings to arise freely,
Without the slightest restriction.
Do not choose pleasant thoughts in preference to unpleasant thoughts.
Simply accept whatever comes.
Allow somebody else to begin to feel free.
Aware,
Observing the thoughts as though they are occurring outside yourself.
Remind yourself,
I am not these thoughts.
These thoughts,
Too,
Are impermanent.
And subject to change.
Only be a witness.
A detached,
Uninfluenced observer of all thoughts.
Allow all emotions to arise without resistance.
Release all pent-up emotions,
As you remain a seer,
Separate from the emotions and thoughts.
Distance yourself from the dramas of the mind.
Remain a witness,
Totally aware,
And not identifying with any thought from the first-person perspective.
Watch the play of thoughts as though you are watching a movie,
And allow any trapped emotional energy related to these thoughts to come to surface.
Remain a witness.
Remain aware and totally present.
Now bring your awareness back to your body and the breath.
Heighten your awareness to the soothing sensations of each breath.
Awareness of your senses.
The sounds that surround you.
The feeling of air and the clothing on your skin.
Take your time.
Whenever you are ready,
Begin by moving just a single finger at first.
Then begin to stretch and move your body,
And open your eyes to end this session.
The practice of antarmona is now complete.
Om Shanti,
Shanti,
Shanti.
