Hello everybody.
Let's get started with today's practice with a short internalization as always.
Chanting mantra Om three times followed by three kinds of Shanti.
If you are not very comfortable with Om chanting,
You can always just observe your breath.
Let's come into a comfortable sitting position of your choice.
Once you are ready,
Gently close your eyes.
Keeping the eyes closed,
Bring the attention at the space between two eyebrows.
Let's chant mantra Om three times followed by three kinds of Shanti together.
Inhale for the chanting.
Gently open your eyes.
Namaste.
Daily meditations.
Let's come into the comfortable sitting posture where you won't be disturbed for the next 20 minutes or so.
You can always take as much as cushions,
Back support to make the body posture to find a comfortable sitting position for yourself.
Make sure your spine is upright.
Roll your shoulders back.
Shoulders are relaxed.
Head and neck in line to the spine.
Sorry.
Head and neck aligned to the spine.
Hands are resting on the knees with the palms facing up.
You can use chin mudra.
Tip of the index finger and thumb touching each other or you can even keep your hands at the center crossed.
In whichever position,
Whichever mudra you feel comfortable.
See that body is comfortable.
Make all the necessary adjustments which you feel like in order to make this posture a little bit more balanced and comfortable.
Once you're ready,
Start to take deep breaths.
Inhaling deeply.
Exhale completely.
Inhale.
Exhale.
One more deep breath.
As you exhale,
Gently close your eyes.
Keeping your eyes closed.
Just notice your body posture from within.
Be aware of the sensations in the body.
See that each body part is relaxed and comfortable.
Observing your legs,
Hips,
Torso,
Arms,
Head and neck.
Making sure each body part is comfortable and relaxed.
If you see any discomfort,
Adjust your posture and try to release this discomfort.
Now start to notice your surroundings.
Just becoming more aware of the space where you are seated right now.
Being aware of the sounds here.
Temperature here.
See that if any particular smell is present here.
Just being more aware of your surroundings.
Bring the attention on the screen in front of the closed eyes.
Just notice this limitless darkness in front of the closed eyes.
Being present to this limitless darkness.
Notice if there is any particular taste present in your mouth.
Now start to observe sensations in the body.
Starting with your feet.
Feel the sensations there.
See that how your feet feel at this very moment.
Not trying to change anything.
Not thinking about the sensation.
Just feeling it.
Just being present for it.
Ankles,
Calves,
Shin bones,
Knees,
Thighs,
Hips,
Abdomen,
Chest,
Lower back,
Middle back,
Upper back,
Right arm,
Left arm,
Neck,
Face.
Just keep on observing your whole body.
As if scanning your body from toes to the head and from head back to the toes.
Seeing the sensations in each body part.
Not trying to change anything.
Not thinking about the sensations.
Just witnessing them.
Just being present to the sensation.
Just keep on observing each body part minutely.
Observing the sensations there.
Gently shifting the attention to the rhythm of your breath.
See that if breath is shallow or deep.
Notice if breath is fast or slow.
If your mind starts to wander off,
Simply come back to the practice.
Observing the rhythm of your breath.
Now start to count your breath.
As the breath comes in,
Count mentally 1.
As the breath flows out,
Count 1.
Breathe in 2.
Breathe out 2.
Like this continue the count.
If you forgot the count or you made any mistake while counting,
Start the count again from 1.
Remember the purpose of counting the breath is to keep the attention there.
So if you forgot,
If you forget or made any mistake while counting,
Don't feel guilty.
Simply come back to 1 and start counting again.
Let go the count.
Let go the breath awareness.
Shift your focus to the head space.
Now be aware of your thoughts.
Try to notice the current thought flow.
You can use this trigger question.
What am I thinking right now?
Ask yourself.
What am I thinking right now?
Allowing the thoughts to flow freely.
Allow the mind to whatever it wants to dwell in.
You simply remain the witness to it.
As with the body and breath,
Same with the thoughts.
Not trying to change,
Regulate or control.
Just being present to whatever is happening at the mental level.
Now as you're observing your thoughts,
Your thoughts,
Your emotions are settling down.
As we start to observe the thoughts,
They become fewer.
They start to become less,
Bringing a more peaceful state of mind.
Just be aware of this fact that you are simply the witness to the agitated mind where lots of thoughts are there and you are the witness to the peaceful state of mind where thoughts are few in numbers.
A pleasant state of mind is there.
You are the witness to the expression of energy,
Manifestation of energy in your body like of breath,
Beating of heart,
Maintenance of temperature,
All these subtle manifestation of energy.
You are just witness to them and you are also the witness to this physical body.
You are the witness stillness of this body.
You are the witness of movement of this body.
You are the witness to the comfort in this body or discomfort in this body.
To everything,
Body,
Energy,
Mind,
You are simply the witness.
Just acknowledge this fact.
Now for the time being,
Let go of all the efforts and surrender to this moment.
Let go of any past or future.
Let go of all the efforts.
We are not trying anything.
Just surrender to this moment.
A moment to moment surrender.
Now come back to your breath.
Start to make your breath a little longer and deeper.
Come back to your body.
Feel,
Notice your body.
Notice your legs,
Arms,
Torso,
Head and neck.
Just see how your body feels.
Come back to your surroundings.
Just reconnect with the space where you are seated right now.
Noticing the sounds,
Temperature here.
Simply come back to this space between two eyebrows.
Let us chant mantra Om three times,
Followed by three kinds of Shanti.
Inhale for the chanting.
Shanti,
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Shanti This session will be back again tomorrow.
Until then,
Take care,
Have a wonderful time ahead.
Namaste.
