Welcome.
I am Nilanj.
I speak to you from a lineage that has carried the silence of the Himalayas and the universe for generations.
In the West,
We are often told to manage our stress.
But in my tradition,
We do not manage it,
We dissolve it.
Today,
We begin a journey back to our natural state.
You don't need to try to meditate.
You don't need to be good at this.
For these 10 minutes,
The only requirement is your presence.
Feel the surface beneath you,
Whether it is a chair,
Bed,
Or the earth itself.
Notice how it holds you.
It does not ask for anything.
It simply supports.
Now,
Focus on your breath.
Just observe your inhale and exhale.
Feel how the warm air enters your nostrils,
Passes through the neck,
Enters chest,
And goes deep till the stomach.
Now,
Hold this breath for 5 seconds.
Slowly exhale it and observe the outgoing air as it is being released from your body.
Keep observing.
This breath,
This air,
It's called Prana Shakti,
The one which carries you for your life.
This Prana Shakti is the ultimate source of energy for your body as well as your thoughts.
By simply observing it,
Observing how this Prana Shakti or the air interacts with your body,
Its rhythm,
Try to slow down the speed of your breathing.
The gap between inhale and exhale,
The peace,
The stillness,
Which you are feeling,
Which is the ground state of our mind,
Our soul,
Is called Shanti.
If any thoughts,
Image,
Or sound is passing through your mind,
Your eyes,
Or is diverting you,
Don't fight it back.
Let it pass.
Just observe it passing.
Let it try to deflect you.
It's normal,
But don't fight back or stress out.
Keep your forehead and shoulders at ease,
Total ease,
Total relaxed.
Now with the inhaling process,
Just observe or imagine and affirm yourself that this air is recharging me as it goes inside my body.
This pure air,
The gift of the God,
Is giving me warmth,
Energy,
Life force,
Positivity,
Happiness.
Observe and imagine this air is recharging and refreshing each and every cell of your body.
As the air enters,
It is spreading out the energy the whole body.
The air is purifying me.
This air,
Which I am breathing,
Is the carrier of the Shanti,
The peace,
The silence.
As you exhale,
Imagine the outgoing air as a black smoke taking away all your negativities,
Illness,
Depression,
Anxiety.
All the bad elements are leaving your body and subsequently your mind and soul.
Keep observing the same pattern and keep manifesting.
Now slowly pay attention to your whole body.
Take the attention apart from breath to the whole body and feel the Shanti,
The peace,
The easiness.
Take one last deep breath in,
Take it till stomach,
Hold.
Now release it slowly.
Put in your hands,
Put in your eyes,
Now very calmly open your eyes and smile.
Thank you.
