Once you are ready,
Take a deep breath here.
Upon exhalation,
Gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
Be aware of your legs,
Your torso,
Arms,
Head and neck.
Make sure each body part is comfortable.
There is no discomfort.
If you find there is any discomfort in any body part,
Adjust your posture to release this discomfort.
Now,
Bring your focus on your surroundings.
Keeping your eyes closed,
Visualize,
Imagine as if your whole body has turned into a mountain.
Create a mental image in which your body has turned into a strong,
A strong,
Immobile mountain.
The whole body has turned into a strong,
Immobile mountain.
Now,
Let go this mountain.
Let go this visualization of mountain,
But continue to keep your body still and stable.
Be aware of temperature here.
Start to notice touch of the air on your exposed skin.
Feel the touch of the air on your feet,
On your hands,
On your face,
Your neck.
Notice the contact points between the body and the surface beneath it.
Be aware of the point of contacts between your body and the surface beneath it.
Now,
Be aware of touch of your cloths to your skin.
Notice throughout your body where your body is in contact with your cloths.
Notice backside of your hands touching your legs.
Shift your focus on the sounds now.
Let go the touch awareness.
Be aware of all the different sounds which are reaching to your ears,
Not getting struck with any one particular sound.
Keep on observing all the different sounds which you can hear.
Let go the sound awareness,
Shifting the focus on the screen in front of the closed eyes.
Just be aware of this limitless darkness in front of the closed eyes.
Now,
Shift your focus on the sense of touch,
Taste.
See if there is any particular taste present in your mouth.
Now,
Shifting the focus on the smell.
Notice if there is any particular smell present in your surroundings.
Now,
Let go the awareness of smell.
Stay with your breath.
Notice flow of air in this still,
Immobile body.
Body is completely still.
Breath is flowing in through the nostrils,
Going to the lungs,
Expanding them and contracting the lungs.
Breath flows out through the nostrils.
Follow this path of breath in this still,
Motionless body.
Your body is completely immobile and steady.
These subtle movements happening along with your breath.
Notice them.
Now,
Shift your focus on your heartbeat.
Notice the palpitation of your heart in this still,
Steady body.
Notice flow of blood into the veins,
Into the arteries of this still,
Steady body.
Be aware of the steadiness,
The stillness of the body.
Be aware of these subtle movements happening in this still,
Motionless body.
Subtle movements like flow of blood,
Heartbeat,
Flow of breath.
Be aware of,
Notice the movement and the steadiness.
As you are being aware of the stillness and the movement,
Be aware of also the fact that you are the pure awareness,
The pure life in this still,
Steady body.
You are the witness to the stillness.
You are the witness of the subtle movements of breath,
Blood and the heart.
Not only to that,
You are also to the witness,
You are also witness to the mind and the mental activity.
You are the pure awareness,
Witness to the stillness and the activity.
You are the witness of the comfort and the discomfort.
You are the witness of the happiness,
Of the sadness.
You are the witness to the peace.
You are the witness to the activity.
Now for the time being,
Let go of all the efforts.
Relax all the efforts to the presence,
To the being,
To this moment.
No past,
No future,
No focus,
A total surrender to each passing moment.
Now,
Come back to your breath,
Starting to make the breath a little longer and deeper.
Let go the control over the breath.
Notice your body again.
Feel your legs,
Torso,
Arms,
Head and neck.
Reconnect with your surroundings.
Be aware of the sounds,
Temperature.
Remember the place where you are seated right now.
Totally externalize your awareness,
Ready to finish the practice.
Gently,
Bring your attention at your heart center,
Middle of the chest,
Lower part of the sternum.
Keeping the focus there,
Let us chant mantra OM one time,
Followed by three coins of Shanti together.
Inhale deeply for OM chanting.
OM Shanti Shanti Shanti Gently,
Bring your palms together,
Rub them to each other.
Place this warmth over your closed eyes,
Observing the warmth through eyelids and gently massaging your face.
Bring your hands down and open your eyes.
Namaste Sit back for a while.
Let the effects,
Let the experience of the practice sink in.
No hurry,
Take your time.
How was your experience?
If you have faced any difficulty during the practice,
Or you have any question regarding the practice,
Please put that in the comment section.
So thank you everybody for being,
For joining us here,
For spending your time with us.
And we will be back again tomorrow at the same time.
Until then,
Take care,
Have a wonderful time ahead.
Namaste
