Please come into a comfortable seated posture.
We will have a short internalization.
We will chant mantra om three times followed by three kinds of shanti.
If you are not very comfortable with chanting om,
You can just observe your breath for a while.
So now,
Coming into a comfortable seated posture.
Spine is upright,
Head and neck in line to the spine.
Roll your shoulders back.
Face muscles relaxed.
Hands are resting on the knees or thighs with the palms facing up.
Gently close your eyes.
Keeping the eyes closed,
Become aware of your body from within.
Notice your breath.
Now bring your focus at the space between two eyebrows.
Keeping the attention there,
Let us chant mantra om three times followed by three kinds of shanti together.
Inhale deeply for om chanting.
Good job.
Go to bandwidth.
Shanti Shanti Shanti Open your eyes.
So this practice will last for at least 12 minutes and during the practice your body remains still but comfortable.
A comfortable and still posture is the foundation for any other advanced meditation practice.
So now come into a comfortable sitting position.
You can grab a cushion or you can take support of a chair or wall.
Preparing for the practice a comfortable sitting position.
Now bring your attention on your body posture.
See that it is comfortable.
If you find any discomfort adjust and make it a bit more comfortable.
Your hands are resting on the knees or thighs with the palms facing up.
Tip of the index finger and thumb touching each other.
Chin mudra.
Shoulders are relaxed pushed away from the neck.
Face muscles are relaxed.
Take a deep breath here.
Upon exhalation gently close your eyes.
Keeping the eyes closed.
Being aware of your legs,
Torso,
Arms,
Head and neck.
Feel the body internally and make sure it is comfortable.
No discomfort whatsoever.
Now be aware of your right leg.
Notice your right leg is comfortable.
Left leg.
Make sure it is comfortable.
No contraction or discomfort there.
Your sitting bones,
Your hip bones are evenly grounded.
Body weight is in balanced.
Both sides of the hips.
Head and neck.
In line to the spine.
Arms relaxed.
Whole body is in a comfortable,
Still position.
Now visualize,
Imagine.
As if a full body length mirror is in front of your closed eyes.
Keeping your eyes closed,
Imagine as if there is a full length body mirror in front of you.
Your body is reflected in this mirror.
Your body is still.
The reflection is also still.
Reflection is true pictorial representation of your body.
It's a true reflection.
Imagine a mirror on the right side of the body.
A mirror on the left side.
On the back side.
On top.
And the bottom.
From all the sides,
Your body is surrounded by the mirrors.
In all these mirrors,
Your body is reflected.
Body is completely immobile,
Still like a statue.
Reflected in the mirrors from all the sides.
Let go.
Let go this visualization of the mirrors,
But continue to keep body still and steady.
Now shift your focus on your surroundings.
Keeping your eyes closed,
Notice the temperature here.
Be aware of the air in your surroundings,
Touching your exposed skin.
Notice Touch of the air on your exposed skin.
Try to notice,
Try to feel,
Touch of your cloths to your skin.
Be aware of back side of your hand touching your legs.
Shift your focus on the sounds now.
Notice all the different sounds present in your surroundings.
Not getting struck with any one particular sound.
Keep on observing all the sounds which are reaching to your ears.
Observe one sound,
Notice it and then move your focus to the next sound.
Stay with it for some time,
Then move again for the next sound.
Like this keep on observing all the different sounds which are reaching to your ears.
Now let go the sound awareness.
Shift your focus on the screen in front of the closed eyes.
Be aware of this vast limitless darkness in front of the closed eyes.
Notice this limitless darkness which exists in front of your closed eyes.
Now let go the awareness of darkness in front of the closed eyes.
Shift your focus on the breath.
Not controlling or regulating the breath.
Just witness the flow of breath in this still steady body.
Breath is coming in through the nostrils and going out through the nostrils.
Notice this flow of air in this still steady body.
Not controlling or regulating.
Just witnessing flow of breath.
Now along with the breath come to your lungs.
Try to notice,
Try to observe subtle movements of your lungs along with the breath in this still steady body.
Now shift your focus on the heartbeat.
Try to notice,
Try to feel the pulsation of your heart in this still steady body.
Try to feel flow of your blood into the veins,
Into the arteries.
Now be aware of the fact that you are the witness to this stillness,
To this steady body.
You are the witness to the subtle movements which are happening in this steady and still body.
Experience your body,
Steady,
Completely immobile like a statue and experience yourself as the witness to this still steady body.
You are the witness to the comfort or discomfort in this body.
You are the witness not only to the body but to the breath,
Flow of blood,
The pulsation of your heart.
You are the witness to all these expressions of energy in your body.
Now relax all the efforts.
Let go the awareness of any particular object.
Let go of any past,
Any future.
Surrender your awareness to this moment,
A moment to moment.
Surrender to the presence,
To the beingness.
Relax all the efforts.
Now relax all the efforts.
Now come back to your breath,
Starting to regulate your breath,
Making the breath a little longer and deeper.
Come back to your body,
Let go of any past,
Any future.
Connect with your surroundings.
Notice the sounds,
Temperature.
Remember the place where you are seated right now.
Now bring your attention on your heart center,
Middle of the chest,
Lower part of the sternum.
Keeping the focus there,
We will chant a mantra.
You can visualize,
Imagine a vast space,
A vast limitless sky at your heart center.
I will chant a mantra and then we will chant it together,
Followed by three kinds of shanti and chanting om one time.
If you are not very comfortable with chanting,
Just stay with this limitless sky at your heart center.
Loka samastha sukhino bhavantu ukhasamastah sukhino bhavantu om shanti shanti shanti shanti shanti shanti shanti ลoe finish Our palm is wide,
Ready to form your This is warmth over your closed eyes,
Just cupping your eyelids with your palms.
And slowly as you feel ready,
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 was our 15th practice,
15th day today of daily meditations.
How was your experience?
If you have question regarding the practice,
Please put that in comment section.
Thank you for being with me here.
Take care.
Have wonderful time ahead.
Namaste.
