21. Daily Meditation | Building A Habit

Hello everybody.

Let's begin today's practice with a short internalization.

Let's chant mantra Om three times,

Followed by three kinds of Shanti.

Sitting upright,

Head and neck in line to the spine.

Once you are ready,

Gently close your eyes.

Keeping your eyes closed,

Let us chant mantra Om three times,

Followed by three kinds of Shanti.

Inhale for the chanting.

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Notice your body from within.

Notice your right leg.

See that it is comfortable.

No discomfort on the right leg.

No discomfort on the left leg.

Your sitting bones evenly grounded.

Your body weight is in balance among both sides of the hips.

Spine is upright.

Shoulders relaxed,

Pushed away from the neck.

Face muscles relaxed,

Head and neck aligned to the spine.

Keep on observing your entire body from within.

If you find any discomfort in any body part,

Adjust your posture and try to release this discomfort.

Making your body comfortable,

Release any discomfort.

Now,

Shifting your focus on your surroundings,

Keeping your eyes closed,

Visualize as if there is a full body length mirror in front of your body and your sitting body is reflected in this visualized mirror.

A full body length mirror in front of your body.

Your body is reflected in this mirror.

A full body length mirror on the right side of the body.

From the side,

Your body is reflected in this mirror.

A full body length mirror on the back side.

A mirror on the left side.

A mirror on the top.

A mirror on the bottom.

From all the sides,

Your body is surrounded by the mirrors.

From all the sides,

Your body is reflected in these mirrors.

Your still,

Steady body reflected in the mirrors.

Reflections are also still and steady as body is still and steady.

Visualize this.

Imagine this.

Now,

Let go the visualization of mirrors.

Continue to keep the stillness in your body.

Become aware of your body from within.

Notice your body from within.

Be aware of the contact points between body and the surface beneath it.

Try to feel touch of the air on your exposed skin.

Notice the temperature here.

Feel your cloths on your body.

Now,

Shifting the focus on the sounds.

Begin to notice all the different sounds which are reaching to your ears.

Not getting struck with any one particular sound.

Observe one sound.

Stay with it.

Then move your focus to the next sound.

Stay with the next sound.

Then move to the next sound.

Like this,

Keep on observing all the different sounds present here.

Observing all the sounds which you can hear.

Let go the awareness of sound.

Become aware of the screen in front of the closed eyes.

Just notice this limitless darkness in front of your closed eyes.

Shifting the awareness to the taste.

Notice the taste of your saliva.

See if there is any particular taste present in your mouth.

Notice the smell.

See that any particular smell is present in your surroundings.

Let go the smell.

Stay with your breath.

Continue to observe your breath coming in through the nostrils and going out through the nostrils.

As you are observing your breath,

Try to feel expansion and contraction of your lungs along with your breath.

Remember we are not controlling or regulating the breath.

Just witnessing the breath and the movement of the lungs along with it.

Whole awareness on the breath.

On the movement of lungs along with it.

Learn.

Shifting your focus from breath and the lungs to your heart.

Try to feel,

Try to notice palpitation of your heart,

Beating of your heart.

Observing the heartbeat in the still,

Steady body.

Try to feel flow of your blood into the veins,

Into the arteries.

Now,

Shifting your focus on your head.

Bring your attention to the head.

Now,

Try to be aware of the flow of thoughts.

Try to notice the thoughts which are rising into your mind.

Being a witness,

Being a drishta,

The pure awareness.

Notice the thoughts which are flowing into your mind at this very moment.

If there is no thought to be aware of,

Just notice this fact that you are the witness to the stillness of body.

You are the witness.

Subtle movements taking place in the body and you are the witness.

Movement of thoughts and you are the witness to the stillness of thoughts.

Allow your mind,

Allow the thoughts to flow freely while staying what you truly are,

The witness to the thoughts.

Be aware of every single thought.

Your thoughts may concern past or future,

May concern people you love or hate.

Let the thoughts come,

But remember you don't belong to them.

Keeping the attitude,

Remembering your true self,

The nature of the self,

The drishta,

The witness self.

Allow the mind,

Allow the thoughts to flow freely.

No judgment,

No regulation.

What am I thinking at this very moment?

Now,

Notice the fact you are the pure awareness which is aware of stillness in this body.

You are aware of subtle movements of your heart,

Blood and the lungs.

You are the witness to the flow of thoughts.

You are the witness to the emotions which may color your mind.

You are the witness to all the activity happening at the physical or mental level.

You are the witness to all the stillness on the physical or the mental level.

Just be aware of this fact.

Now,

Relax all the efforts.

Let go of any focus for the time being.

Just be.

Surrender to this moment,

To the presence.

The presence is what you are.

Just be.

No past,

No future.

A moment to moment surrender.

Not trying anything.

Just being.

Now,

Ready to finish the practice.

Bring your awareness to the breath.

Starting to make breath a little longer and deeper.

Let go the deep breath.

Bring your attention to the body.

Notice your body.

Notice your legs,

Torso,

Arms and neck.

Externalize your awareness.

Notice the temperature,

Sounds here.

Bring your attention at the space between two eyebrows.

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

Inhale deeply for OM chanting.

OM Shanti Shanti Shanti Gently.

Move your fingers.

Bring your palms together.

Rub them to each other.

Generate some warmth,

Generate some heat between your palms.

Place this warmth over your closed eyes.

Observing the warmth through eyelids,

Through your face.

Gently massaging your face.

Open your eyes between your palms while bringing your hands down.

Namaste.

Sit back for a while.

Let the effects,

Let the experience of the practice sink in.

There is no hurry.

Take your time.

So do join us tomorrow at the same time.

Until then take care.

Have a wonderful time ahead.

Namaste.

Hello everybody.