Welcome all.
Let's get started with a short internalization as always.
Sitting upright,
Head and neck in line to the spine.
Find a comfortable sitting position of your choice.
You are going to have three times Om chanting followed by three kinds of Shanti.
Take a deep breath here.
Upon exhalation,
Gently close your eyes.
Keeping the eyes closed,
Notice the space between two eyebrows.
Let's chant.
Inhale.
Inhale.
Hello.
Gently open your eyes.
Namaste.
This is daily meditation.
Today is our 29th day of regular practice.
Today's practice will last for at least 25 minutes and in today's practice there will be much silence or there will be less instructions from my side and the idea behind that tomorrow will be our last day.
Hi Monica.
Welcome back.
So tomorrow is our last day of this daily meditation series and let's see,
Let's observe how much our attention we can keep on the practice.
How much we have trained in these three,
These 30 days of regular practice and with this let us begin.
Come into a comfortable sitting position where you can be for next 25 minutes or so without much of the movement.
Sitting upright,
Head and neck in line to the spine.
If needed,
Take the support of the wall,
Couch or chair.
Grab as much cushions as you can to make your body comfortable.
Find the most comfortable sitting position for yourself.
As we have been following this stillness practice,
It's highly important that our body remains still and stable throughout the practice without any discomfort.
So find that comfortable sitting position for your body.
Now start practicing deep breaths here.
Inhaling through nostrils,
Exhaling through mouth.
Inhale,
Feel as if entire body is expanding.
Exhale,
Relax.
Continue with this deep breath.
With each inhalation,
Induce the feeling as if strength and vigor is entering into the body.
As you exhale,
All the cares,
All the worries flowing out of you.
Continue with deep breath,
Keeping your eyes open.
Try to make your breath long,
Slow.
Now gently let go the deep breath and close your eyes,
Keeping the eyes closed.
Notice the body from within.
See that body is comfortable.
Adjust your posture if you find any discomfort in any body part.
Now be aware of your surroundings.
Just develop more awareness of the space where you are seated right now.
Notice the temperature here.
Notice different sounds present here.
Let go of surroundings.
Space in front of the closed eyes.
Be aware of taste.
Notice if any particular taste is present in your mouth.
Smell.
Notice if any particular smell is present here.
Sensations in the body.
Starting from your feet,
Go to your crown of the head.
Observing each body part.
Observing the sensations present in each body part between toes and crown of the head.
Once you reach crown of the head,
Come back to your toes.
Starting from your toes,
Observe the sensations on your feet,
Ankles,
Calves.
Like this,
Continue.
Remember we are not changing or looking for any particular sensation.
Just observing the sensation which is present on all these major body parts.
Observing each body part from toes to the head,
Head to the toes.
Now let go the observation,
Shifting the focus on the breath.
Follow the path of breath in this still,
Motionless,
Relaxed body.
Breath flows in through your nostrils and goes to your lungs.
And from lungs comes to your nostrils and through nostrils it flows out.
Follow this path of breath in this still,
Stable body.
We are not controlling or regulating the breath.
Just witnessing the flow of breath.
Now let go the breath awareness,
Shifting the focus on the head space.
Be aware of the skull.
Try to notice,
Try to be aware of your thoughts now.
Use this triggering question,
What am I thinking right now?
Ask yourself,
What is the content of my mind which is active right now?
Not getting attached with any thought.
Allow your mind to do whatever it wants to do.
Allow it to dwell into whatever it wants to dwell into.
You are just the witness,
The drishta,
The observer.
Allow the mind to do whatever it wants to do.
Remaining a witness.
Now as you are observing your thoughts,
They are settling down.
For this moment,
Let go of all the efforts.
Be aware of the stillness,
The background stillness of all the movements.
Movements on the physical or mental level.
Being aware of this stillness,
Try to merge with this stillness.
Melting away with this stillness.
Surrender to this stillness as if melting into this stillness.
Relax all the efforts.
Relax all the doing.
No past,
No future.
This moment,
This stillness which is ever-present,
Be one with it.
Now,
Come back to your breath.
Come back to your body.
Feel your body.
Remember your surroundings.
Reconnect with your surroundings.
Bring the attention and the space between the eyebrows.
Let's chant mantra om three times followed by three kinds of shanti together.
Om Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Shanti.
Bring your palms together.
Rub them to each other.
Place this warmth over your closed eyes.
Slowly bring your hands down and open your eyes.
Namaste.
Sit back for a while.
Let the effects,
Let the experience of the practice sink in.
No hurry.
Take your time.
So,
How was your experience?
If you have faced any difficulty or you have any question or suggestion regarding the practice,
Please put that in the comment section.
So,
Thank you everybody for being with me here today,
Sharing your time with us and I'll see you guys tomorrow at the same time.
Do join us tomorrow.
Until then,
Take care.
Have a wonderful time ahead.
Namaste.
