Hello everybody,
So this is daily meditation and I am Sandeep here.
We are trying to build up a habit of meditation We always start our session with a short internalization three times Om chanting followed by Three kinds of Shanti if you are not very comfortable with chanting just observe your breath for a while coming into a comfortable sitting position where your spine is upright head and neck in line to the spine Hands are resting on the knees or thighs with the palms facing up Take a deep breath here Upon exhalation gently close your eyes Keeping the eyes closed bring your attention at the space between two eyebrows Keeping the focus there let us chant mantra Om three times followed by three kinds of Shanti together Inhale deeply for Om chanting Shanti Shanti Shanti Shanti Shanti Shanti Gently open your eyes Namaste So daily meditation building up a habit of meditation Today is our 11th day of our practice The practice which we are following here till now is stillness practice or kaya's theory In which we tried to bring the stillness to the body which Inserts some control which Grant us some control some regulation to our senses Which in turn brings control bring some regulation to our energy and our thoughts and our emotions So From body we are eventually bringing control bringing some regulation to our thoughts and our emotions Now From today,
We will try to witness senses a little more When we witness our senses when we witness sensory input it turns our awareness inwards Our thoughts are totally about our senses.
It takes our mind away with it So that is why we focus more on the senses then this connection or this compulsive nature of our Thought process which is connected with the mind with the senses This chain is broken.
This connection is broken and now We have some Freedom you can say Over our thoughts or over our thinking process So that is the idea behind this observing the senses Or witnessing the senses So with this let us begin please come into a comfortable sitting position Where your spine is upright head and neck aligned to the spine You lift up your shoulders shrug your shoulders slightly take them back and drop them relax shoulders are relaxed Hands are resting on the knees with the palms facing up tip of the index finger and thumb touching either each other This is Chin Mudra Other three fingers straight but relaxed a little curl is there So This is the sitting position now here make sure your head and neck is in line to your spine Your sitting bones evenly grounded Take a deep breath here Upon exhalation gently close your eyes Keeping the eyes closed Notice your body from within Just be aware of your legs your torso arms and a neck Each body part You just see it from within making sure what is comfortable Remember asana is istir sukham Stable and comfortable is the posture If you find any discomfort any Contraction in any body part adjust your posture and release this discomfort Find the most comfortable sitting position for yourself You you Once you are physically comfortable You you Visualize imagine As if Your body has turned into a Buddha statue Imagine as if your whole body has turned into a statue of Buddha A stone statue of Buddha Your body has transformed into Your body has transformed into Your legs Are turned into stone Torso arms head and neck Whole body has transformed Into a statue of Buddha You you You you a steady strong still statue of Buddha You you Let go of this imagination let go of this visualization of statue But continue to keep this stillness in your body Continue to keep your body steady Now Bring your attention To the sensations happening in this body Feel the body from within notice the sensations in your legs Feel your legs from within Feel your torso observing the sensations in your torso Arms head and neck Now shift your focus on your surroundings Keeping your eyes closed start to notice all the different sounds present in your surroundings Without getting attached to one particular sound keep your awareness moving from sound to sound Try to find the sound which is coming to your ears from the farthest Try to find the sound which is faintest Moving the awareness from sound to sound trying to find the most distant sound the farthest sound Pull awareness on the sounds Now shift your focus on the nearest sound The closest sound Try to notice try to observe sound of your breath Notice the sound of your breath Now let go the sound awareness But keep your attention on the breath Follow the path of your breath And notice the subtle movements which are taking place Along with the breathing process in this still steady body Follow your breath as it comes in through the nostrils and goes to the lungs expanding them And as your breath comes out contracting the lungs coming out through the nostrils Witness the breathing process and the subtle movements taking place along with it Pull awareness on the breath Observing the movements the subtle movements taking place along with this breathing process Keep your attention now on your lungs only Notice the expansion and the contraction of your chest of your lungs Not controlling or regulating the breath just witness the contraction and the expansion of your lungs along with the breath Now let go the awareness of lungs Shift your focus on the heart Try to feel try to notice your heart beat Feel the palpitation of your heart Notice the flow of blood into the veins Try to feel in the arteries Try to notice flow of blood in this steady still body Now let go the awareness of these subtle movements happening in this steady body Just be aware of the steadiness of whole body at once Try to connect with the sturdiness the stillness of the space in which your body exists Be aware of the subtle space in which your body exists Be aware of the subtle space in which your body,
Movements,
Thoughts,
Emotions,
Everything exists The background of all the movements Connect with this space Now let go the focus on any particular object,
Particular space or anything For time being just let go of all the efforts and rest in beingness Just be in this moment,
No past,
No future,
A total surrender to this moment,
To beingness Thank you for listening Now come back to your breath Start regulating your breath Start making your breath a little longer and deeper Come back to your body Remember the place where we are seated right now Remember time of the day when we are practicing Now bring your focus on the heart center,
On the middle of your chest at the lower part of the sternum Bring the focus there,
We will chant a mantra I will chant first then you can repeat along with me If you are not very comfortable with chanting then you can just observe the space in your heart Imagine a limitless space adjusting at your heart center Luka samastha sukhino bhavantu,
Together Luka samastha sukhino bhavantu Om Shanti,
Shanti,
Shanti gently Bring your palms together,
Start rubbing them to each other,
Generating the warmth,
Generating the heat between the palms Place this warm palm over your closed eyes,
Observing the warmth through your eyelids,
Through your face Slowly massaging your face,
Bring your hands down and open your eyes Namaste Bring your back for a while Allow the effects,
Allow the experience of the practice to sink in So this was the session If you have any question or any difficulty you faced during the practice,
Please put that in the comment section So this was our eleventh day of daily meditation and In today's practice I try to include sensory observation Have a great time ahead,
Do join us tomorrow at the same time
