Welcome to this meditation practice.
The Kayashtiran practice comes from the raja lineage.
It is an introductory meditation practice to ensure that we can ground fully into our body and present moment.
This means that as our meditation practice may evolve and we might begin to travel outwards,
We always know where to come back to and how to find ourselves in our life and in this present moment.
Some gentler adaptations have been made to this practice from its traditional form.
It is usually taken seated.
So make sure that you find a comfortable seat so that your spine can feel long and tall with your crown reaching towards the sky.
Finally we have our hips higher than our knees to find such a position and you can have your legs turned out in parallel.
Just try and ensure that they're comfortable so that you can find this feeling of length in your spine.
For beginners it can be helpful to actually do this leaning against a wall so that you can feel your body and your head resting against the wall to help you find this tall practice and posture.
This tall seated position is a part of this meditation practice.
So use some cushions or a chair to help you come and sit with your back straight,
Your head resting above your shoulders and perhaps you're doing this against a wall.
If you would like you can include the gyan mudra.
This is where we bring the thumb and index finger to gently touch and then we turn the palms down on our knees or thighs.
This is not necessary,
You're more than welcome to just allow your hands to rest in a comfortable position but if you can the palms facing down on each thigh is a grounding posture for the hands and will also create equanimity in our shape.
Ideally you are going to be able to close your eyes or allow your eye gaze to rest downwards in front of you onto the floor.
Soften your focus like you're looking at the outer edges of a candle burning.
And take a moment just to let your body settle into this shape.
Letting gravity pull your shoulders towards the ground and letting your hips sink down onto your support a little more.
We begin the practice by just being aware of our shape,
This posture and its shape as though we could be looking in a mirror.
A mirror from the front of your body.
A mirror behind.
A mirror of this shape on the right side.
A mirror of the shape on the left side.
A mirror from above.
A mirror from below.
Observe your shape.
Imagine your legs like tree roots growing down into the earth.
Rooting down deep into the ground.
Observe your legs like the roots of a tree.
Observe your hips and your trunk.
Tall and still.
Like the trunk of a tree.
Be aware of the arms hanging from the shoulders like the branches of the tree.
And your head growing up towards the sky like the green leaves and fruits of the tree.
Be aware of the whole of your body still like a tree.
You may be aware in the stillness of sensations in your body.
Allow your awareness to focus on these feelings.
And if your mind wanders,
Return it to the sensations you feel in the body.
And now consciously take your awareness to different parts of the body.
Observing the sensation,
Or you may visualise the head,
The neck,
The shoulders,
The right arm,
The left arm,
The whole of the back,
The chest,
The abdomen,
The right leg,
The left leg.
Be aware of the whole body together.
Be aware of the whole body.
Create a resolve.
I will keep my body still and motionless like a statue.
Even if I feel an impulse,
I overcome the urge.
I remain steady and motionless like a statue.
Become aware of the whole of your body,
Steady and still.
Be aware of your body and its steadiness.
Your body is absolutely steady and still.
As the body becomes still like a statue,
Begin to notice your breath,
Your natural breathing and its subtle rhythmic flow.
Your awareness will move between the body sensation of breath,
The small movement in your still body and focusing your awareness on your breath.
Allow your awareness to naturally flow and settle.
Playing your breath as it becomes more and more subtle.
Tuned in.
As the breath becomes more imperceptible,
The awareness of our practice can begin to unfold.
And for today,
Gradually return to your body,
Your meditation posture.
Become aware of the weight of your body against the floor,
Of the hands resting upon the knees,
Of the whole physical body.
And become aware of your breathing as it flows in and out.
And begin to take a nice deep breath in,
And as you exhale,
You can sigh or use the mantra Aum to release.
Beginning to introduce movements to your body,
Maybe rubbing your hands over your thighs,
And gently allowing your hands to move over your body,
Giving it a gentle squeeze and just bringing yourself back into your space safely.
Make sure that you take some easy stretches and move your body before you continue with your day.
And have a most wonderful day.
