Hello everybody.
So let's start with the short internalization.
As usual we will have three times Om chanting followed by three kinds of Shanti if you are not very comfortable with chanting.
You can just observe your breath for a while.
Coming into a comfortable sitting position where your spine is upright,
Head and neck in line to the spine.
Roll your shoulders back.
Shoulders are relaxed.
Head and neck in line to the spine.
Take a deep breath here.
Upon exhalation gently close your eyes.
Keeping the eyes closed.
Notice your body from within.
Now bring your focus between your eyebrows.
Keeping the attention there let us chant Mandra Om three times followed by three kinds of Shanti together.
Inhale deeply for Om chanting.
Now let's take a deep breath here.
Now bring your focus between your eyebrows.
Shanti Shanti Shanti Gently open your eyes.
Namaste.
This is daily meditation.
Today is our seventh day of the practice.
Idea behind session is to develop a habit of meditation to make the meditation part of our lifestyle.
So let us come into a comfortable seated posture.
Find a comfortable sitting position for yourself where you can be without much of the movement for next 10 minutes or so.
Spine is upright.
Head and neck in line to the spine.
Hands are resting on the knees or thighs while palms are facing up.
Tip of the index finger and thumb touching each other.
This is called Chilmukdra.
Once you are ready,
Once you have find the comfortable sitting position take a deep breath here.
Upon exhalation gently let go and close your eyes.
Keeping the eyes closed notice your body from within.
Feel your body from within.
See that it is comfortable.
Make sure your legs are relaxed.
Your torso,
Arms,
Head and neck.
Each body part is relaxed.
If any discomfort you can find then gently adjust your body posture to make it a bit more comfortable.
A stable comfortable sitting position.
Now Keeping your eyes closed.
Create a mental image of your surroundings.
See the place where you are seated right now.
Create a mental image.
See your body sitting here totally immobile,
Still like a statue in the surroundings.
See your body from outside from front side.
Your body looks like a statue which is not moving.
Bodies is still and steady.
Now go to the right side and see your body from the right side.
Seeing the body from the back side,
From the left.
Take a full 360 degree view around your body.
Mxledged.
Bodies is still steady.
Posture.
Now,
Let go of this visualization,
This imagination.
Bring your attention back to the body from within.
Start feeling the body.
Start feeling the sensations.
Feel the sensations in this still motionless body from within.
Feel your right leg.
Feel the sensations in the right leg.
Sensations in the left leg.
Right arm.
Left arm.
Torso.
Head and neck.
Throughout the body,
Notice the sensations.
Now,
Slowly,
Become aware of,
At once,
Sensations in throughout the body.
Be aware of the sensations in the whole body.
In one flesh of awareness,
Be aware of the entire body.
Still,
Steady body.
Now,
Bring your focus,
Onto your breath.
Notice the subtle movements which are happening in this still motionless body.
As the breath comes in and as the breath flows out,
Follow the path of breath.
As it comes in through the nostrils,
Goes to the lungs,
And as it flows out from lungs and nostrils out,
Follow the path of breath.
Awareness of the subtle movements which are taking place without your control,
In this still motionless body.
Now,
Shift your focus,
On the heartbeat.
Try to notice,
Try to feel,
The pulpitations of your heart,
Beating of your heart.
Try to feel,
Flow of blood,
Into the veins,
Into the arteries,
In this still motionless body.
Now,
Shift your focus,
From the subtle movements.
Experience yourself,
As the pure life,
Pure awareness,
In this still steady body.
For the time being,
Let go of all the efforts.
Let go of the focus on any particular object,
Like subtle movements or steadiness of some,
One particular body part.
For time being,
Just surrender to this moment,
Stillness,
Which is present in this moment,
The background of all the activities.
Feel the stillness of the body,
The silence of your mind,
The silence of your mind,
The silence of your mind,
The silence of your mind.
Body is still,
Steady,
A complete surrender to this moment,
No past,
No future,
Being here,
Still.
Surrender all the efforts.
Let go of all the efforts.
Now,
Come back to your breath.
Start regulating your breath,
Making it deeper.
Inhale deeply,
Exhale completely.
Let go of deep breath.
Again,
Become aware of your body.
Be aware of your surroundings.
Remember the place where you are seated right now.
Remember the time of day when we are practicing.
Now,
Gently bring your focus to the heart center.
On the middle of the chest,
Lower part of the sternum.
Think of expansion,
Think of love,
Think of harmony,
Think of peace.
Bring some positive emotions.
Keeping these,
Focus on the lower part of the sternum,
At middle of the chest.
Heart center,
Anahata.
You will chant a mantra.
I will chant first and then you will repeat after me.
If you are not very comfortable with chanting,
Just listen.
Inhale deeply.
Lokasamastah sukhino bhavantu Lokasamastah sukhino bhavantu Together.
Om Shanti shanti shanti shanti Gently bring your palms together,
Rub them to each other.
Generating the warmth,
Generating the heat between the palms.
Place this warmth over your closed eyes.
And slowly open your eyes between your palms,
Bring your hands down.
Namaste.
Sit back for a while.
Let the experience,
Let the effects of the practice sink in.
No hurry,
Relax.
So this is today's practice.
I will see you tomorrow.
At the same time,
Until then take care,
Have a wonderful time ahead.
Namaste.
