Let's start today's session with a short internalization as usual.
3 times home chanting followed by 3 kinds of shanti.
If you are not very comfortable with chanting just observe your breath for a while and then we will go for the session.
Today's practice then we will go for.
Coming into a comfortable sitting position where your spine is upright,
Head and neck aligned to the spine.
Roll your shoulders back,
Shoulders relaxed,
Hands resting on the knees or center.
Gently close your eyes.
Keeping the eyes closed,
Bring your focus at the space between two eyebrows.
Being there let us chant mantra home 3 times followed by 3 kinds of shanti together in heel.
Slowly open your eyes.
So this is daily meditation.
Idea behind this session is to build up a habit of meditation.
Here we come at this time every day and practice at least for 10 minutes.
Yesterday we started with sensory stillness or you can say sense observation practice which eventually turns our awareness inwards observing the senses.
Practice will last for at least 12 minutes and it is highly important that your body remains still and stable throughout the practice as well as comfortable.
That is the actually classical definition of yoga of asana.
Stir sukhamasana stable comfortable is the posture and that should that is what we need in this meditation also.
So if you need to grab some cushion or you need to take support of the wall or you can use chair or couch wherever you are just make sure to rules your spine is upright and your body is stable throughout the practice.
So find the most comfortable sitting position for yourself make your body comfortable.
Once we start it is highly important that we keep our body stable and there is no discomfort in the body.
Let's begin.
Spine is upright head and neck in line to the spine.
Shoulders pushed away from the neck but relaxed.
Head and neck in line to the spine.
Face muscles are relaxed as if you are about to smile.
Hands are resting on the knees or thighs with the bones facing up.
Tip of the index finger and thumb touching each other.
Chin mudra this is called.
Other three fingers are curled naturally straight but relaxed.
Be aware of your posture.
See that it is comfortable.
See that legs torso arms everything is comfortable.
Once you are ready take a deep breath here.
And upon exhalation gently close your eyes.
Keeping the eyes closed.
Notice your body from within.
See that each body part is comfortable.
Notice your body from within.
See that each body part is comfortable.
If you need to you can adjust your body now right now.
Making it a bit more comfortable.
The entire body is relaxed,
Comfortable.
Sitting bones evenly grounded.
Your body weight is evenly distributed among both sides of the hips.
Now.
Keeping your eyes closed.
Imagine visualize.
As if your body has turned into a mountain.
Imagine visualize.
As if your whole body has turned into a mountain.
Body has turned into a mountain and will not move.
Think of stillness,
Steadiness of the mountain.
The whole body has turned into this mountain.
This is strong immobile steady mountain.
Think of firmness,
Steadiness of the mountain.
Let go of this visualization,
This imagination of mountain.
But continue to keep this steadiness into your body.
Continue to keep your body still and steady.
Now.
Become aware of your body from within.
Just observe,
Just feel your body from within.
Shift your focus on the touch sensations now,
On the sense of touch.
Try to feel touch of the air on your exposed skin.
Awareness of the touch sensation throughout your body.
Becoming aware of touch of the air in the place where you are seated right now on your exposed skin.
Be aware of touch of the cloths on your skin.
Focus upon back of your hands,
Touching your legs.
Be aware of your lips,
This thin line of contact where upper and lower lip touches each other.
Be aware of this thin line of contact between upper and lower lip.
Now.
From touch shift your focus to the sounds.
Become aware of all the different sounds present in your surroundings.
Just be aware of all the different sounds which are going on around you right now.
Not getting struck with any one particular sound.
Observe one sound,
Notice it,
Then move your focus,
Move your awareness to the next sound.
Notice it and leave it behind for the next sound.
Like this keep on moving your awareness from sound to sound.
As you are observing the sounds try to find the most distant sound,
The farthest sound which is reaching to your ears.
Gently become aware of the nearest sound,
The sound which is closest to you.
The closest sound is the sound of your breath.
Try to notice sound of your breath.
The sound of your heart beat.
Your body is completely still and immobile observing the beating of your heart.
Sound of,
Try to feel,
Sound of beating of your heart.
Let go the sound awareness.
Continue to keep your awareness on the pulsation of your heart,
Beating of your heart.
Try to feel flow of blood into the veins,
Into the arteries.
Your body is completely still and steady.
Notice these subtle movements like flow of blood,
Beating of the heart and the breath.
Notice these movements in this subtle steady body.
The whole body is still and steady.
No movement whatsoever.
The subtle movements happening along with the breath,
With the heart beat are out of your control.
Be aware of the stillness and the subtle movements taking place in this still steady body.
Now,
Experience your body completely immobile,
Still like a statue.
Experience yourself as awareness in this still motionless body.
Pure life,
Pure awareness in this still body.
For the time being,
Let go of all the efforts.
Let go of any focus.
No past,
No future.
A total surrender to movement to movement awareness.
Each passing moment,
A total complete surrender to beingness.
Just be.
Just be present.
Surrender to this limitless presence,
The limitless existence.
No efforts,
Not trying anything.
Now,
Come back to your breath.
Start regulating your breath.
Start making the breath a little longer and deeper.
Let go the deep breaths.
Connect with your body again.
Externalize your awareness.
Be aware of your surroundings again.
Remember time of the day when we are practicing.
Remember the place where you are seated right now.
Now bring your focus at the heart center,
Middle of the chest,
At the lower part of the sternum where the last ribs meet.
Imagine,
Visualize vast space,
A limitless space originating or witness it from the heart center.
Being here,
We will chant a mantra.
I will chant first and then you can repeat after me.
If you are not very comfortable with chanting,
Just be the witness to this limitless space at your heart center.
Loka samastah sukhino bhavantu loka samastah sukhino bhavantu Om and shanti now.
Shanti shanti shanti shanti Bring your palms together and start rubbing them to each other.
Generate some warmth between the palms.
Slowly place this warmth over your closed eyes.
Observing the warmth through eyelids,
Through your face.
As you feel ready,
Slowly open your eyes between your palms and bringing your hands down.
Namaste.
Sit back for a while.
Let the effects,
Let the experience of the practice sink in.
So this is the session,
This is today's practice.
Today's practice also we did it for 15-18 minutes again.
How was your experience?
If you had any difficulty,
Any question regarding your practice,
Please put that in comment section.
So with this,
I will finish this session and I will see you guys tomorrow at the same time.
Until then,
Take care,
Have a wonderful time ahead.
Namaste.
