Hello everybody.
Let's start today's practice with a short internalization,
Coming into a comfortable sitting position.
Hi Karen,
Welcome back.
Roll your shoulders back.
Shoulders are relaxed.
Face muscles are relaxed.
Gently close your eyes,
Keeping the eyes closed.
Notice your body from within and bring your attention at the space between two eyebrows.
Being there,
Let us chant mantra OM three times,
Followed by three kinds of Shanti.
Inhale.
Shanti,
Shanti,
Shanti.
Gently open your eyes.
Namaste.
This is daily meditation.
Here we everyday come together and practice.
Idea behind this session is to build up a habit of meditation and in fact today is our 28th day of regular practice and the practice which you are following in this session is called Kaya Esterium or body stillness practice.
We started with bringing the stillness to the body.
Then we move towards the stillness or you can say observation of our senses,
Creating some distance between our attention and the sensory inputs and now we are on the observing our thoughts and emotions part.
With this,
One more thing before we begin.
The practice will last for at least 20 minutes and during the practice try to keep your body still and stable.
If you need any support of your wall or any other back support like chair or couch,
You can do have that.
You can grab some cushion to make yourself comfortable.
Just make sure throughout the practice that is 20 minutes or so your body is comfortable as well as steady still.
So that is the only one rule here and that's about it I guess.
If anything is not clear,
Please put that in the comment section.
Hello Andy.
Welcome back.
So let us begin.
Coming into a comfortable sitting position of your choice where your spine is upright,
Sitting bones evenly grounded,
Roll your shoulders back,
Shoulders are relaxed,
Face muscles are relaxed,
Not frowning,
Palms are facing up,
Tip of the index finger and thumb touching each other,
Other three fingers are relaxed,
Maybe are natural curved there.
Adjust your posture to make it stable,
Comfortable.
Take a deep breath here.
Exhale out completely.
Continue with this deep breath for a while.
Inhale through your nostrils.
Exhale through your mouth now.
Inhale,
Feel as if your entire body is expanding.
As you exhale through your mouth,
Feel as if whole body is getting relaxed.
Inhale,
Expansion of whole body.
Exhale,
Relax.
One more deep breath.
Upon next exhalation,
Gently close your eyes and let go of deep breath.
Keeping your eyes closed,
Just be aware of the body from within.
Notice each body part is comfortable.
There is no discomfort.
If you find any discomfort in any body part,
Adjust your posture to release this discomfort.
Now,
Notice your right leg.
See that it is comfortable.
Notice the left leg.
Noticing the torso,
See that spine is upright,
Abdomen,
Chest are relaxed,
Head and neck in line to the spine,
Shoulders are relaxed,
Arms,
Face relaxed.
Now,
Become aware of the surroundings.
Just develop a little more awareness of the space around you.
Be aware of the temperature here.
Notice the sounds here.
Just becoming more aware of your surroundings.
Keeping your eyes closed.
Now,
Notice the screen in front of the closed eyes.
This vast limitless darkness which is in front of your closed eyes.
One.
Shifting the focus on the taste.
See that if any particular taste is present in your mouth.
Smell.
Notice if any particular smell is present here.
Now,
Notice the rhythm of your breath.
Notice the flow of your breath.
Not changing or controlling the flow of breath.
Just witnessing it.
Try to find out how is the breath flow.
Is it shallow or deep?
Is it fast or slow?
Try to be aware of it.
Now,
From breath,
Bring your attention to the sensations in this still motionless body.
Starting from toes,
Go to your head.
Observing each body part.
Observing the sensations in each body part between toes to the head.
Be aware of the feet.
Observing the sensations there.
Ankles.
Calfs.
Knees.
Thighs.
Abdomen.
Chest.
Back.
Right arm.
Left arm.
Neck.
Head.
Like this,
Continue to keep on observing the sensations in all the major body parts.
From toes to the head and then head back to the toes.
Observing the whole body.
From toes to the head,
Head to the toes.
Just noticing all the sensations.
Not trying to change anything.
Not trying to look for a particular sensation.
Just be the witness.
Whatever the sensation is present in each body part.
Now,
Let go the observation of sensations.
Simply shift your focus back to the breath.
Notice the flow of breath in this still motionless body.
Follow the path of breath.
Coming in through the nostrils and going to your lungs and from lungs coming back to your nostrils and through nostrils flowing out.
Try to follow this path of breath.
Now,
Start counting your breath.
As the breath comes in,
Count mentally.
One.
As it flows out,
Count one.
Inhale two.
Exhale two.
Like this,
Continue count.
If you made any mistake while counting or you forgot the count,
Start the count again from one.
Let go the count and gently let go the breath awareness also.
Shifting the focus on your head,
Try to be aware of your current thought flow.
Ask yourself,
What am I thinking right now?
Try to witness your thoughts.
Allow the mind,
Allow the thoughts to flow freely.
Try to be a witness to the thought flow.
Not judging,
Not controlling any thought.
Just allow the mind to do whatever it wants to dwell into.
Keeping the attitude of a witness,
Being the witness to all the activity on the mental plane.
As you are observing your thoughts,
Be aware of the fact you are the witness to all the activity on the mental plane or the physical level.
You are the witness to the absence of activity,
Absence of movement on the physical level,
In the body,
In the breath.
You are also the witness to the stillness or absence of thoughts.
Try to connect with this background of all our activity.
Try to merge this witness in this stillness which is ever present.
For the time being,
Just let go of all the efforts,
Not trying anything.
Just be present to this moment,
To each passing moment,
Fully aware.
Now,
Come back to your breath.
Come back to the body.
Notice the body.
Connect with your surroundings again.
Noticing the sounds,
Temperature here.
Now,
As you feel ready,
Slowly bring your attention at the space between two eyebrows.
Keeping the focus there,
Let us chant mantra OM three times,
Followed by three kinds of Shanti together.
Inhale deeply for OM chanting.
OM Bring your palms together.
Rub them to each other.
Generate some warmth.
Generate some heat between your palms and place this warmth over your closed eyes.
Observing the warmth through eyelids,
Through your face.
Slowly open your eyes between your palms and bring your hands down.
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 a question or suggestion regarding the practice,
Please put that in the comment section.
Take care.
Have a wonderful time.
Namaste.
