Let's start to practice by chanting Aum three times.
Bring your hands together in Anjali Mudra.
Inhale.
Find a comfortable sitting position with your spine straight,
Back of the neck long,
Crown of your head pushing towards the ceiling.
Let your hands rest on your thighs with your arms and shoulders relaxed.
Gently push your hips into the floor and reach with the top of your head towards the ceiling.
Keeping a gentle smile on your lips,
Become aware of a feeling of peace and well-being all around you.
Make a commitment to yourself to stay completely still and immobile for the duration of the practice.
Decide that even if you feel the discomfort,
Itching or the impulse to move,
You will resist and remain still.
Repeat to yourself,
I will not move any part of my body and remain dedicated to renounce any awareness of the body till the end of this practice.
Visualize your body as if you were sitting in front of a mirror.
Starting at your feet,
Scan your body from bottom up towards your head.
Observe every detail,
The shape,
Position of your feet,
Position of your legs,
Observe your hips,
Observe your spine.
Now observe the shape of your fingers,
Your hands,
Your arms,
The position of your shoulders,
The shape of your lips,
The shape of your nose,
Your ears,
Observe your eyes,
Observe your forehead.
Now continue to visualize your whole body as a whole,
From the front,
Visualize your body from the back,
Visualize your body from the right side,
Visualize your body from the left side,
Visualize your body from the top.
Now bring your awareness to your feet,
Become aware of your feet and nothing else.
Feel any sensation in your feet,
Feel the pressure against the floor,
Feel the blood flowing,
Feel the temperature and at the same time also visualize the exact shape and position of your feet.
Following the outline of your skin,
Observe every detail of your feet.
And now let the awareness of your feet go.
Shift your awareness to your lower legs,
Feel any sensations in your calves and shins and visualize them in detail.
Continue to be aware of the exact shape of your lower legs,
The position,
The sensations,
The temperature.
And let the awareness of your lower legs go.
Shift your awareness to your knees.
Following the outline of your skin,
Observe the exact shape of your knees,
Observe the position of your knees,
Observe the sensations.
And let the awareness of your knees go.
Now bring your awareness to your upper legs.
Feel any sensations in your thighs and visualize them in detail.
Continue to be aware of the exact shape of your upper legs,
The position and the sensations in your upper legs.
And let the awareness of your upper legs go.
Bring your awareness to your pelvis.
Feel any sensations in your pelvis and visualize the details.
Continue to be aware of the exact shape of your pelvis,
The position and the sensations.
And let the awareness of your pelvis go.
Bring your awareness to your abdomen.
Feel any sensations in your abdomen.
Become aware of the shape of your abdomen.
And become aware of the sensations.
And now let the awareness of your abdomen go.
Now bring your awareness to your chest.
Become aware of the shape of your chest.
Become aware of any sensations in your chest.
And let the awareness of your chest go.
Now bring your awareness to your back.
Become aware of the exact shape of your lower back,
Middle back,
Upper back.
Feel any sensations in your back.
And let the awareness of your back go.
Become aware of your arms.
Become aware of the shape and position of your arms.
Feel any sensations which are present in your arms.
And now let the awareness of your arms go.
Become aware of your hands.
Visualize the shape of your hands and fingers.
Become aware of the position of your hands.
Feel any sensations which are present in your hands.
And let the awareness of your hands go.
Now shift your awareness to your shoulders.
Visualize the shape of your shoulders.
Become aware of any sensations in your shoulders.
And now let the awareness of your shoulders go.
Now bring your awareness to your neck.
Visualize the details of your neck.
Become aware of any sensations in your neck.
And now let the awareness of your neck go.
And finally let the awareness of your entire body fade away.
Observe as your body dissolves.
As the physical body is dissolving and disappearing,
Bring your awareness to your nostrils.
And become aware of your breath.
Become aware of your natural breath.
Without changing it in any way.
Simply watch the breath as it moves in and out of your body.
Watch this rhythmic flow with your complete awareness.
Your breath will become more and more subtle until it seems as if you're not breathing at all.
As your breath becomes almost imperceptible,
Your mind becomes focused.
And still.
Now as your body and breath have become unnoticeable,
You may shift your focus to any desired object of concentration.
You can bring your focus to your third eye or your heart chakra.
You can also focus on the internal sound of Aum spontaneously vibrating within you.
Now take two deep and conscious breaths.
And slowly let the awareness of your physical body return.
Feel the weight of the body against the floor.
And become aware of any sensations in your hands and feet.
Move your fingers and toes.
Take another deep breath in.
And relax.
We're going to end the practice with one Aum and three Shanti.
Bring your hands together in Anjali Mudra.
Inhale.
Exhale.
Rub your palms together.
Bring your hands to your eyes.
Enjoy the warm sensation.
And when you're ready,
Open your eyes.
Namaste.
