Hello everybody.
Let's start today's practice.
This is daily meditation.
My name is Sandeep and we start our practice with three times Aum chanting followed by three times of Shanti.
If you are not very comfortable with chanting Aum,
You can just observe your breath for a while.
So now,
Come into a comfortable sitting position of your choice.
Spine is upright.
Head and neck in line to the spine.
Gently close your eyes.
Keeping your eyes closed,
Notice your body from within and bring your attention at the space between two eyebrows.
Let us chant mantra Aum three times followed by three kinds of Shanti together.
Inhale deeply for the chanting.
Aum Shanti Gently Open your eyes.
Namaste So now is the time,
Prepare for the practice.
Preparing for the practice.
Find the most comfortable sitting position for yourself.
Once you have found a comfortable sitting position,
Bring your hands on the knees or thighs with the palms facing up.
Tip of the index finger and thumb touching each other.
Chant mantra.
Spine is upright.
Shoulders are relaxed.
Face muscles are relaxed.
Now gently close your eyes.
Keeping your eyes closed,
Notice your body from within.
Observe your legs.
Make sure your right and left leg are relaxed and comfortable.
If there is any discomfort,
Adjust your posture to release that discomfort from the legs.
Notice your arms.
Making sure arms are relaxed.
No discomfort there.
Torso relaxed and comfortable.
Head and neck.
Notice your entire body.
See it is comfortable.
No discomfort.
Be aware of your entire body.
Now keeping your eyes closed,
Create a mental image of your surroundings.
Visualize your surroundings.
Visualize.
See your body sitting in this surrounding.
Your body is stable and comfortable like a statue.
Imagine as if you are looking at your body from the front.
Your body is completely immobile.
Still like a statue.
Go to the right side of the body and look at it from the right side to the back side.
See your body from the back side to the left.
Take a whole 360 degree spin around your body.
Looking at it from all the different sides.
Observing the stillness,
Steadiness in the body.
Now let go this visualization,
This imagination.
But continue to keep your body still and steady.
Become aware of your body from within.
Feel your body from within.
Notice your legs.
Notice torso,
Arms and neck.
Observing the sensations there.
Now become aware of the contact points between body and the surface beneath it.
Just notice the contact points between body and the surface beneath it.
Try to feel touch of your cloths to your skin.
Try to notice touch of your cloths to the skin.
Be aware of back of your hands touching your legs.
Now shift your focus on your surroundings.
Notice the sounds which are reaching to your ears.
Notice all the different sounds which you can hear.
Not getting struck with any one particular sound.
Observing all the different sounds.
Now let go the sound awareness.
Shifting the focus on the taste.
See if there is any particular taste present in your mouth.
Notice the screen in front of the closed eyes.
This vast space of limitless darkness in front of your closed eyes.
Just notice this vast limitless darkness in front of the closed eyes.
Shifting the focus to the smell.
See if there is any particular smell present here.
Let go the awareness of smell.
Stay with your breath.
Notice the flow of breath in this still relaxed body.
Follow the path of breath as it comes in through the nostrils and goes to the lungs and as it comes back from the lungs and out through the nostrils.
Follow this path of breath in and out through this still relaxed body.
Awareness on the breath.
Notice the subtle movements happening in this still steady body along with the breath.
As the breath comes in,
Your lungs are expanding.
As the breath flows out,
Your lungs contract.
Remember we are not controlling or regulating the breath.
Just witnessing the breathing process and the subtle movements happening along with it in this still steady and relaxed body.
Now,
Shifting the focus on the palpitation of your heart.
Try to feel,
Try to notice beating of your heart.
Notice flow of blood into the veins,
Into the arteries.
Now,
Be aware of all the subtle movements happening in this still and steady body.
Subtle movements like flow of blood,
Beating of heart and flow of breath.
Experience,
Be aware of the complete stillness of the body.
Be aware of these subtle movements which are happening in this still and steady body.
As you are witnessing the steadiness and the subtle movements,
Experience yourself as the pure life,
Pure awareness in this still steady body.
Know this fact,
Notice this fact that you are the witness to the steadiness of the body,
You are the witness to these subtle movements.
Not only this,
You are also the witness to the comfort and the discomfort in the body.
Not only to the body and the subtle movements,
You are also the witness to the mind,
To the thoughts and emotions.
Know that you are the pure awareness,
Pure witness to all the activity on the physical or the mental level.
Now for the time being,
Let go of all the focus,
Let go of all the efforts,
Surrender to this moment,
To each passing moment,
Not trying anything,
No past,
No future,
Just be.
If your mind starts to wander,
Let it wander.
Awareness that what you are is always the witness.
Relax all the efforts,
Moment to moment surrender.
Now,
Come back to your breath,
Starting to make your breath a little longer,
A little deeper.
Let go the deep breath,
Notice your body again,
Connecting with the body again,
Notice your surroundings,
Notice the sounds,
The temperature here,
Totally externalize your awareness,
Ready to finish the practice.
Now,
Gently bring your focus,
Your attention at the space between two eyebrows.
We are going to chant mantra OM one time,
Followed by three kinds of Shanti.
Inhale deeply for OM chanting.
OM Shanti Shanti Shanti Shanti Gently,
Bring your palms together,
Rub them to each other,
Generate some warmth,
Generate some heat between the palms,
And place this warmth over your closed eyes,
Slowly massaging your face,
Bring your hands down,
In your own time,
Gently open your eyes.
Namaste.
Sit back for a while,
No hurry,
Take your time,
Let the effects,
Let the experience of the practice sink in.
So,
This is today's practice.
Today was our 19th day.
How was your experience?
If you faced any difficulty or any discomfort during the practice,
Please put that in the comment section.
And,
I'll see you guys tomorrow.
Until then,
Take care,
Have wonderful time ahead.
Namaste.
