2. Daily Meditation | Building A Habit

Hello everybody.

So coming into a comfortable sitting position,

We will start today's practice with three times Om chanting followed by three times of Shanti.

If you are not very comfortable with chanting Om,

Then you can just observe your breath for a while.

Purpose of this initial chant is to bring our attention to this practice,

To this session.

So please come into a comfortable sitting position now.

Sitting upright,

Head and neck aligned to the spine.

Roll your shoulders back.

You can use cushion,

You can use chair.

You can take support of the wall,

Wherever you are.

Be comfortable.

Now take a deep breath here,

While exhaling gently close your eyes.

Keeping the eyes closed,

Become aware of your body from within.

Now bring the attention at the space between two eyebrows.

Keeping the focus there,

Let us chant mantra Om three times followed by three kinds of Shanti.

Inhale deeply for the chant.

Om three times.

Umm Shanti Shanti Shanti Gently open your eyes.

Namaste.

So daily meditation,

Building up our habit of meditation.

Yesterday was our first session.

Please come into a comfortable sitting position.

Today's practice will last for at least 10 minutes.

And it will be a stillness practice,

Kaya is therium it is called.

Body stillness practice.

Idea behind this is,

Our body and our mind are our mental state.

At certain level it is connected.

You see when mind is agitated,

It is tough to even to have a still posture.

So what we are doing here,

We are not directly going to the mind,

We are coming to the body.

Because it is easier to control the body compared to the mind.

So let's controlling the body,

We are bringing the stillness here.

It results in some calmness,

Some stillness in the mind also.

Which is necessary for the advanced practices,

Advanced meditation practices.

With this,

Please come into a comfortable sitting position.

If you need you can use chair,

Cushion,

You can take support of the wall.

Wherever you are,

Just make sure that body is comfortable first.

Comfortable,

Stable posture.

That is asana,

That is the posture.

Once you are ready,

Gently roll your shoulders back and drop them.

Shoulders are relaxed.

Spine is upright,

Head and neck in line with the spine.

Take a deep breath here.

Upon exhalation gently relax your whole body.

Let go.

Your hands tip of the index finger and thumb touching each other.

Other three fingers are relaxed.

Hands are resting on the knees or thighs while palms are facing up.

Now gently close your eyes here.

Keeping the eyes closed,

Notice your body from within.

See that it is relaxed and comfortable.

If you need to adjust your body for some time to find a bit more comfortable position for yourself.

As I said,

It's highly important that your body is comfortable and stable in this practice.

So find the best position for your body where you won't be moving for next 10 minutes or so.

Where you will be comfortable without much of the movement for next 10 minutes or so.

Being aware of the legs.

Making sure legs are comfortable.

Enough space is there for the natural blood flow.

No numbness is there.

Your sitting bones evenly grounded.

Your hips are evenly grounded.

Your spine is rising up.

Head and neck aligned.

Shoulders pushed back.

Face muscles relaxed.

A gentle smile there as always.

Now continue to explore your body from within.

Bring your entire attention on your right leg.

Observe it.

Feel the right leg.

And then move your focus to the left leg.

Feel the entire length of the left leg.

Notice the whole left leg.

Being aware of the torso,

Your spine.

The entire length of the spine.

From base to middle of the head.

Notice it is aligned.

No stiffness.

Being aware of the head and neck.

Observing each body part from within.

Now,

Become aware of your surroundings.

Keeping your eyes closed.

Create a mental image of the place of the space where you are seated right now.

See your body as if you are seeing your body from outside,

Sitting here,

Meditating.

Your body looks like a statue.

Like a stone statue which won't move.

Feel as if your entire body has turned into a stone statue.

Your legs,

Torso,

Arms,

Head and neck.

Each part of your body has turned into a stone statue.

A statue which is hollow from inside.

Statue,

Stone statue.

Be aware of the stability,

Stillness of the statue.

Now let go the imagination,

The visualization of the statue.

But continue to maintain this stillness which you have acquired in the body.

Body is completely still and immobile.

In this still body,

Continue to observe each body part.

Continue to notice the body from within.

Try to feel the subtle movements which are happening in this still body.

Notice the breath coming in and going out through the nostrils,

In this still motionless body.

Now,

Bring your focus on your heart.

Try to feel the pulsation of your heart.

Try to notice the beating of your heart.

Notice your heartbeat.

Try to feel flow of blood into the veins,

Into the arteries.

Notice flow of blood.

Notice the complete immobility,

The stability in the body.

Body is still motionless.

Feel yourself as the life in this still motionless body.

You are the pure life,

The pure awareness in this still motionless body.

Now,

Let go of the awareness of any subtle movements.

Let go of the awareness of the stillness of the body.

For some time,

Just let go of any particular focus and just be.

Not trying anything,

A total surrender to this moment.

No past,

No future,

No intellectualization,

No thoughts.

Just be.

Not drawing anything,

Just be.

Ready to come out of the practice?

Come back to your breath.

Start regulating your breath.

Start making your breath a little longer.

Deep inhalation.

Complete exhalation.

Inhale deep.

Exhale complete.

Exhale complete.

Exhale complete.

Exhale complete.

Slowly move your fingers,

Bring your palms together,

Rub them to each other,

Keeping your eyes closed.

Generating the warmth and placing it over your closed eyes.

Placing your palms over your closed eyes.

Just cupping them.

Feel the warmth through eyelids.

Being here,

Let us chant mantra home one time followed by three kinds of shanti.

Inhale deep.

Shanti,

Shanti,

Shanti.

Gently bring your hands down.

As you feel ready,

Slowly open your eyes.

Namaste.

Sit back for some time.

Let the experience,

Let the effects of the practice sink in.

If you need to,

You can outstretch your legs,

Shake your feet,

Relax your legs,

Relax your knees.

So this is daily meditation and today is our very second day and how was your experience today if you have any question regarding the practice and regarding the sessions please put that in the comment section.

I will try to answer your questions right now.

Vast experience,

Vast spaciousness.

Yes and that is the I thank you Nicole for being here with me today and that is the idea actually in that like last bit which I do just being there actually just being in this moment that vastness is experience that expansion is experience there and that's good that's good I am happy for you.

It's working it's going to the right places.

So thank you for sharing that with us and so this has been the daily meditation for now we are practicing stillness meditation I think for next 10 days or so we will practice this only and as we go along we will try to build up a practice sitting meditation for 30 minutes at least so that will be our journey in this whole month as we go along we will work with this so this will be a progression practice will change and I will try to include more advanced practices in this later part for now this stillness practice will continue with thank you for being with me here and do join us tomorrow at the same time we will build up this practice and try to make this habit of meditation try to go deeper into the meditation practice until then take care.

Namaste.