Begin by coming into your preferred meditation posture.
The spine should be straight,
And there should be no strain.
You may choose to sit in a classical meditation posture,
On a chair,
Or lying on your back in shavasana.
Close your eyes,
And allow them to remain closed throughout.
Now,
Say to yourself,
I am now practicing antar mona.
First,
Bring your awareness to the body.
See your body from the front,
From the back,
From the right side,
And from the left side.
See your body from above.
See your physical body as if you were looking at it in a mirror.
Become aware of your entire physical body,
From head to toe.
Intensify your focus on the body.
Now,
Switch your awareness to the breath.
Simply,
Observe the breath without interfering,
Allowing each breath to flow spontaneously.
Witness the peaceful ebb and flow of each breath.
See your body as if you were looking at it in a mirror.
Now,
Become aware to the outer sounds in your environment.
Allow yourself to just listen to sounds,
Without preference,
For one sound or the other.
Listen to whatever sounds come and go,
With detached awareness.
There are the objects of the sounds,
The sense of hearing,
And the inner witness perceiving it all.
Just perceive the phenomenon of sound.
See your body as if you were looking at it in a mirror.
Now,
Begin to witness the spontaneous thoughts and any mental visions.
Let all thoughts arise freely,
Without the slightest restriction.
Do not choose pleasant thoughts in preference to unpleasant thoughts.
Simply accept whatever comes.
Hey!
Some thoughts may follow a pattern.
Others may arise which have no obvious relationship with the previous thoughts at all.
Remain aware.
Merely observe the thoughts as though they are occurring outside yourself.
Biblical Only be a witness.
Being a detached,
Uninfluenced observer of all thoughts.
Do not oppose any thought.
Release all the pent-up emotions while remaining a witness.
A seer separate from the thoughts and emotions.
A seer separate from the thoughts and emotions.
A seer separate from the thoughts and emotions.
A seer separate from the thoughts and emotions.
At this stage,
Begin creating any train of thought of your choice.
Be aware of all the thoughts that you can create on that same theme.
Release all the pent-up emotions while remaining a witness.
Don't allow irrelevant thoughts to distract you.
Keep all thoughts on your chosen theme.
Create as many thoughts as you can on that same theme,
Allowing only those related thoughts to appear.
Being aware,
A witness to the whole process.
Be aware of all the pent-up emotions while remaining a witness.
Now,
Disregard that entire train of thought all at once and become aware of Chitakash,
The space in front of your closed eyes.
Just watch the comforting dark space of Chitakash and allow any spontaneous thoughts and visions to arise.
This time,
Create another thought,
Preferably a disagreeable one.
Allow this train of thought to run its course as you study it from the higher perspective of the silent witness consciousness.
Rick you you you now wipe out your perception of those thoughts and return to Chirikash Choose another thought and create a sequence of related thoughts on that new theme you you you Then again become aware of Chirikash just monitoring the continuous flow of thoughts you Remain an impartial witness to the various thoughts expressed in the form of psychic visions you Just watch all the various random flow of thoughts with detachment Suddenly,
Among the mire of thoughts,
You may become aware of one thought that has more gravity than the rest.
Reflect on this prominent thought for a short time,
Merely illuminate with your awareness,
Then quickly throw it out.
Continue observing the random flow of thoughts.
Resist the temptation to dwell on any thoughts or emotions.
Be perceptive to a prominent thought arising.
Reflect on it,
Observe it with detachment,
Then throw it out completely without even a trace remaining.
Between prominent thoughts,
Remain aware to the thought processes.
Now return your awareness to Chirikas,
The peaceful inner space in front of the closed eyes.
Become aware only of Chirikas,
Which is the screen of your psyche.
Watch Chirikas very carefully.
If any thought or vision arises,
Immediately dispose of it,
Reject it totally.
Just wipe it out off the screen of Chirikas and watch it dissolve.
Martin Dad you in the beginning just will for the thoughts and images to dissolve in time only Chittagash will remain remain alert do not indulge in or dwell on any thought as soon as a thought any thought arises delete it do not indulge in or dwell on any thought as soon as a thought arises more than likely you will see thoughts in the form of visions weird and wonderful shapes may arise in Chittagash these random visions must also be wiped off allow all visions to dissolve and merge these forms with the formless background of Chittagash make them fade away any thought that comes is illumined with awareness and then begins dissolving away completely your whole effort is directed towards attaining and maintaining a state of no thoughts and no visions no thought or vision should be allowed to manifest itself if you wish you can make the resolve I will not think this can be your only thought go on repeating this resolve until only the strong resolve I will not think remains you you you you now release even this resolve and allow your awareness to dwell in the formless inner space of Chittagash enjoy this state of thoughtlessness have no concern for any sensations or psychic experiences to whatever extent the mind is silent allow yourself to enjoy this inner peace you you just remain alert and aware do not sleep you you you you you you you silence experience inner silence you you you you aware that you are about to end this practice return your awareness to the physical body and the easy breath become aware of your environment and listen to the various sounds that surround you feel the sensation of the air and clothing on your skin mentally recreate your environment the room you're sitting in and see a vision of your body sitting in meditation take your time and when you're sure that you are ready begin by slowly moving and stretching your body and open your eyes to end this practice the practice of antarmona is now complete om shanti shanti shanti you
