23. Daily Meditation | Building A Habit

Ki,

Welcome all.

Let's start today's practice with a short internalization chanting mantra Om three times followed by three kinds of Shanti.

So please come into a comfortable sitting position of your choice.

Sitting upright,

Head and neck in line to the spine.

Once you are ready,

Gently close your eyes.

Keeping your eyes closed,

Notice your body from within.

As you are observing your body,

Bring the 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 for the chanting.

Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Sh nti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Sh nti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Sh Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Shanti Sh neck head in line to the spine face muscles are relaxed not frowning a gentle smile there as always continue to observe your body internally if you find any discomfort in any part of the body adjust your posture to release this discomfort find the most comfortable and stable sitting position for the body whole body is comfortable now imagine visualize as if your body has turned into a stone statue your entire body has turned into a stone statue your legs your torso your arms head and neck everything has turned into a stone statue think of firmness stability of the statue this statue is hollow from inside air is flowing in this statue air is coming out of the statue continue to observe the stillness continue to observe the air coming in and going out of this statue now let go this visualization of the statue become aware of your body from within again continue to keep the stillness and firmness in the body notice different sounds present in your surroundings observe all the different sounds which are reaching to your ears not getting struck with any one particular sound keep your awareness moving from sound to sound observe one sound stay with it and then move your focus to the next sound stay with the next sound and then move to the next sound observing all the different sounds which are reaching to your ears now shifting the focus to the screen in front of the closed eyes just be aware of this limitless darkness present in front of your closed eyes notice if there is any particular taste is present in your mouth be aware of touch sensation now notice the contact points between your body and the surface beneath it feel the touch of your clothes to the body from touch moving to the smell notice if there is any particular smell present in your surroundings let go the awareness of smell stay with your breath continue to observe your breath coming in and going out through this is still comfortable body whole awareness on the breath we are not controlling or regulating the breath just witnessing the natural spontaneous flow of breath notice the subtle movements happening in your still body along with your breath as the breath comes in your lungs expand slightly as the breath goes out your lungs contract notice the movements subtle movements happening along with this breath in the still stable comfortable body continue to observe the body continue to observe subtle movements in the body along with the breath now let go the awareness of breath let go the awareness of subtle movements along with the breath shift your focus on your head try to be aware of your current thought flow ask yourself what am I thinking right now try to be aware of the thoughts which are flowing on your mental plane at this very moment not getting attached with any thought or emotion remember you are the witness the drishta to mental activity allow the thoughts to flow freely no judgment no control no regulation now as you are observing your thoughts as you are observing your mental activity slowly it is settling down know this fact that you are the witness to the stillness and the activity of the body you are the witness to the subtle movements expression of energy in this is still steady body you are also the witness to mental activity to all the thoughts and emotions you are the witness to the comfort or discomfort on the physical level you are the witness to the chaos or calmness of thoughts just experience this fact notice this fact that you are the pure witness to everything body energy or mind you are the drishta for your life in the form of awareness now for the time being just let go of all the efforts let go of any past or future let go of any thought for the time being just surrender to this moment develop a feeling of surrender to each passing moment merging into the presence melting away into now now come back to your breath start to regulate your breath making it a bit deeper a bit longer come back to your body notice your legs torso arms head and neck become aware of your surroundings noticing all the different sounds temperature present here now slowly move your fingers bring your palms together rub them to each other generate some warmth generate some heat between the palms and place it over your closed eyes slowly massaging your face bring your hands down and as you feel ready take your time gently open your eyes namaste sit back for a while let the effects let the experience of the practice sink in so this is this is the session this is this was our 23rd regular practice how was your experience if you have any question or any difficulty you faced during the practice please put that in the comment section I'm going to see you tomorrow at the same time here in this daily meditations until then take care have a wonderful time ahead namaste okay welcome on