Hello everybody,
Let's start today's practice with a short internalization.
Coming into a comfortable sitting position.
We will chant mantra om three times followed by three kinds of shanti.
Then we will go for today's practice.
Please come into a comfortable sitting position of your choice.
Spine is upright,
Head and neck aligned to the spine.
If you are not very comfortable with chanting om,
You can just observe your breath for a while.
Take a deep breath here.
Exhale out and close your eyes.
Keeping the eyes closed,
Notice your legs,
Torso,
Arms,
Head and neck.
If you need to adjust your body to make it a bit more comfortable.
Now slowly bring your focus at a space between two eyebrows.
Keeping the attention there,
Let us chant mantra om three times followed by three kinds of shanti.
Inhale deeply for om chanting.
Now slowly bring your focus at a space between two eyebrows.
Shanti,
Shanti,
Shanti.
Slowly open your eyes.
So daily meditation,
The idea behind these daily meditations is that in yoga it is believed that our body and mind respond well on the training.
So in the long term it is not very beneficial to practice without any schedule or any routine.
When we develop a habit of meditation,
A habit of controlling the mind,
Regulating the mind,
Then only the mind comes under our control or comes under our regulation.
Then only it is easier for us to control our emotions.
If we practice on our whims like today I want to practice,
So do I practice tomorrow,
I don't want to practice,
I won't practice.
Then we are again fooled by the mind or you can say still mind is mind and emotions are doing their game and we are just following that.
To get control over the mind,
To get control over the emotions it is necessary to give it necessary time to build a habit to train the mind.
Then only it comes under our control.
With this please come into a comfortable seated posture.
Today's practice will last for 10 to 15 minutes.
You can grab a cushion,
You can be seated on a chair or always you can take support of the wall.
Wherever you are just make sure throughout the practice body is still as well as comfortable.
So choose the perfect comfortable position for yourself now.
Find the most comfortable and stable position for yourself.
Once you are ready,
Bring your hands on the knees or thighs with the palms facing up,
Tip of the index finger and thumb touching each other.
Other three fingers are relaxed,
Slightly curved but straight.
Point is upright,
Sitting bones evenly grounded,
Shoulders,
Roll your shoulders back,
Shoulders are relaxed,
Pushed away from the neck,
Head and neck aligned to the spine.
Now take a deep breath here.
Upon exhalation gently close your eyes.
Keeping the eyes closed notice your body from within.
See that body is comfortable.
If you find any discomfort,
Any contraction in any body part,
Adjust your posture and try to release this discomfort making the body a little bit more comfortable.
These muscles relaxed not frowning.
Be aware of your legs,
Torso,
Arms,
Head and neck.
See that body is comfortable.
We are going to practice kaya astharium body stillness meditation.
It's highly important that throughout the practice our body remains still and that can be possible only if we have a comfortable sitting position in the start.
So make your body as much as comfortable as you can.
Now bring your focus on your right leg.
Be aware of the right leg and nothing else.
Just observe the right leg.
Make sure it is comfortable.
No discomfort there whatsoever.
Shift your focus on the left leg.
Notice the left leg.
Be aware of the entire length of the left leg.
Be aware of right arm,
The left arm,
Torso,
Head and neck,
The whole body,
The whole body.
Now imagine as if your body has turned into a tree,
As if your body has turned into a tree,
Your whole body has turned into a tree,
Where the legs are the roots of the tree,
Arms,
Head and neck are the branches,
Your torso is the trunk of the tree,
The whole body has turned into a tree.
A tree which is immobile,
A tree which cannot move,
The whole body has turned into a tree,
A steady strong tree,
The whole body has turned into a tree.
Let go the visualization of the tree but continue to keep the stillness,
Steadiness in the body.
Now be aware of the sensations in this still motionless body.
Feel your body from within.
See that.
Are there any sensations there?
Notice the sensations in your legs,
Torso,
Arms,
Head and neck.
Notice the sensations throughout the body.
Your body is still observing the sensations throughout the body.
Now start to notice subtle movements which are happening naturally in the still body,
Subtle movements of breath.
Notice the movement in your body as the air comes into it and as the air flows out of it.
Follow the path of breath in this still steady body.
Now try to feel the subtle movement of your heart in this still motionless body.
Try to notice your heartbeat,
The palpitation of heart.
Try to feel it.
Try to notice flow of blood.
Try to feel as the blood flows into your veins through your arteries.
Notice all the subtle movements which are happening in this still steady body.
Now as you are observing these subtle movements,
Be aware of the fact that you are already alive.
Be aware of the fact that you are the pure life,
The pure awareness in this still steady body.
Feel yourself as a pure life in this still motionless body.
Now awareness of any particular object,
Just let it go.
For some time just be.
Let go of any control,
Regulation or awareness of particular object.
Just surrender to this movement.
Be here,
Be now.
Surrender to the stillness,
The background of all our activity inside or outside the ever present stillness.
Just merge into it.
No past,
No future.
Awareness in this moment.
Now slowly come back to your breath.
Start regulating your breath.
Inhale deeply.
Exhale completely.
Continue with deep breaths.
Notice your body,
Let go of deep breaths.
Feel your body,
Reconnect with the body.
Remember your surroundings.
Remember the time of day when we are practicing.
Gently start moving your fingers and bring your palms together.
Rub them to each other.
Place them over your closed eyes.
Observing the warmth through eyelids,
Let us chant mantra om one time followed by three kinds of shanti together here.
Inhale deeply for om chanting.
Shanti shanti shanti shanti.
Shanti shanti shanti shanti.
Namaste.
Sit back for a while.
Let the experience,
Let the effects of the practice sink in.
So this is today's session.
If you have any question or any difficulty you have faced during the practice,
Please put that in comment section.
So today's practice was almost 15 minutes.
So we are building it up.
Thank you for being with me here today and do join us tomorrow at the same time.
Until then take care.
Have wonderful time ahead.
Namaste.
