So,
Let us begin today's practice.
Find the most comfortable lying down position for yourself.
You can lie down in any position you like Ideally,
You can lie down on your back with the feet comfortable distance apart.
Arm slightly away from the body.
From the body.
With the palms facing up.
Find the most comfortable lying down position for yourself.
Preparing for the practice.
Choose a position,
Choose the room temperature which is comfortable for you.
Once you have found the most comfortable lying down position for yourself,
Take a deep breath here.
Inhale.
Upon exhalation,
Close your eyes.
Keeping the eyes closed.
Notice the body from within.
See that.
Legs,
Torso,
Arms,
Head and neck.
Everything is relaxed.
Before we begin,
If you need to adjust your posture,
Your cloths,
Do so now.
Finding the most comfortable and stable position for the body.
The most comfortable and stable position.
Once you are still.
Take a few.
Deep breaths.
Inhaling deeply,
Exhaling completely.
Inhale,
Feel as if Imagine.
As if your whole body is expanding like a balloon.
Upon exhalation,
Body is getting relaxed.
Inhale Expansion.
Exhale.
All the tensions,
All the worries are flowing out of you.
Continue with this deep breath.
Inhaling deep,
Exhaling complete.
Expansion and Release.
Now.
Let go of the deep breaths.
Be aware of your body from within.
Now.
Moving your awareness.
From your toes to your head.
As you move your awareness,
Mentally chant Aum.
Bring your focus to the toes.
And with Aum.
Take it to the crown of the head.
Aum Chanting mentally.
One more time.
Bring your focus to the toes.
Along with the OM.
Cover your whole body and reach to crown of the head.
Om.
One last time.
Focus back to the tools.
Aum.
Now.
Time for Resolve.
Bring your attention to the screen in front of the closed eyes.
All attention.
In front of the closed eyes.
Repeat mentally to yourself.
Now,
I leave behind.
All my rules.
All my duties all the responsibilities.
For the next,
Few moments,
Few minutes.
There is no demand on me.
There is no where.
I have to be.
There is no one.
I have to be.
I can simply rest.
In my in me.
The pure beingness,
The existence.
Repeat mentally.
I leave behind all the responsibilities and roles for the duration of this practice.
I rest.
In just pure beingness,
Pure existence.
Now.
Body scan.
I will name a body part.
Simply bring your focus to the body part which is named being aware of it.
And then move the focus to the next body part which is named.
Keeping the focus,
Keeping the attention fluid.
Not focusing too intensely.
Bring your attention.
To your right foot.
Write for toes.
Soul of the right foot.
Right foot heel.
Right foot ankle.
The calf muscle.
The shin bone.
Me.
Right thigh.
Right hip.
Right side of the waist.
Left side of the waist.
Left hip.
Left thigh.
Left kneecap.
Left calf muscle,
The shin bone,
The ankle.
The heel.
Left foot sole.
Toes of the left foot.
Whole left leg.
Hold right leg.
Both legs together.
Lower back.
Right hip joint,
The left hip joint.
Middle back.
Upper back,
The right shoulder blade.
And the left shoulder blade.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Right temple and right ear.
Left temple and left you.
Right eyebrow,
Left eyebrow,
The space between two eyebrows.
Right eye,
Left eye,
Nostrils.
Right side cheek,
Left side cheek.
Upper left.
Upper jaw.
Dung.
Lower jaw.
Lower lip.
Chin,
Throat,
Right Collarbone.
Left Collarbone.
Right side chest.
Left side chest.
Middle part of the chest.
Upper abdomen.
Middle abdomen.
Lower abdomen.
Right hand.
Write come,
Right hand fingers.
Fingers and thumb.
Palm of the right hand.
Back side of the right hand.
Rest.
FOREARM Elbow.
Upper part of the right arm.
The biceps and the triceps area.
Shoulder blade.
Right shoulder.
Right armpit.
Right side of the torso.
Left hand.
Left hand.
Left hand thumb.
Fingers of the left hand.
Fingers and thumb of the left hand.
Palm of the left hand.
Backside.
Rest.
Forearm.
Elbow.
Upper part of the left arm,
The biceps and the triceps area.
Left shoulder blade.
Left shoulder.
Left armpit.
Left side of the torso.
Whole left arm.
Whole right arm.
Both right and the left arm.
Old Torso back,
Abdomen,
Chest.
Head and neck.
Hold right leg.
Hold left leg.
Both legs together.
WHOLE BODY Notice the entire body.
The whole body.
The whole body.
Shift your focus to the breath.
Notice the breath.
As it comes in.
And as it flows out.
Not trying to control or regulate the breath.
Just witness.
The flow of breath.
In and out.
Through the body.
Try to follow the path of your breath.
Through your body.
Now start counting down your breath from 27.
Inhaling 27,
Exhaling 27.
Inhaling 26.
And sailing 26.
Like this,
Continue counting down your breath.
Full attention.
On the breath.
Counting down along with it.
If you made any mistake in counting down.
Or you forget the count.
Simply start the countdown again from 27 No.
Let go of the breath.
And go the countdown.
Let go of all the awareness.
Related to breath.
Shift your attention.
To the dark.
Limitless.
Infinite.
Space in front of the closed eyes.
The infinite space.
In front of the closed eyes.
Now.
Notice your body.
Notice,
Oh,
Bruh.
See that?
Your body is relaxed.
Observe the body.
Resting on the floor.
Feeling the body.
Relax.
Resting on the floor.
If you can feel the body.
If you can observe body being relaxed.
That shows that you are not your body.
You are not this relaxed body.
This body,
You can leave.
Body is relaxed.
Without any Action.
.
.
Without any involvement.
From you.
Simply resting on the floor.
Now observe.
The thoughts.
The thoughts which are flowing through the mind.
Right now.
Not trying to control or put it down.
Simply try to witness any thought,
Any emotion.
Arising.
On your mental plane.
You are like a cloud.
You are.
Like a sky.
And all these thoughts.
An emotion.
Even the thought of peace.
Is just a cloud.
All these come and go.
Sky remains as it is.
Sky gives the space for the clouds.
To come and go.
Not disturbing.
Accepting all.
See this dynamics.
Happening on your mental plane.
You the sky.
In which all the thoughts and emotions rise and fall.
Being aware of.
The resting body.
Being aware of the coming and going of the thoughts.
Now shift your focus.
To that.
Which is aware.
Shift your focus.
Try to notice.
The awareness,
Which is aware of Restful body.
Which is aware of the coming and going of the thoughts and emotions.
No.
For a few minutes.
There will be silence.
Relax all the efforts.
Any imagination.
Any thought.
.
.
Any concept,
Nothing.
No doing.
Just Being.
During this,
If any thought or emotion rises,
Not indulging in it.
Allow it to come and go.
You simply Rest in.
Your own,
Beingness.
Just be.
No.
Come back.
Come back.
To the screen.
The dark space.
In front of the closed eyes.
Be aware of your breath.
Being aware of the body.
Notice the body.
In contact.
With the surface beneath it.
And the texture of the ear.
On your bare skin.
Notice the touch of the cloths.
To your skin.
Remember the time of the day when we are practicing.
Remember.
The place,
The room,
Where you are practicing.
Feel the body from within.
Noticing the body,
The whole body.
Gently start.
Moving your fingers.
Move your toes.
Move your head from side to side.
Gently bring your legs together,
Bring your feet together.
Bring your hands together interlock your fingers.
And raise your hands,
Raise your arms.
Over your head.
Give your body a good stretch.
Gently.
Without any hurry in your own time.
Keeping the eyes closed.
Roll over to right side and come up.
Into a comfortable sitting position of your choice.
Now.
Let us chant mantra OM three times.
Followed by three kinds of Shanti.
Together.
Inhale deeply from chanting.
Om.
Om.
Om.
Shanti.
Shanti.
Shanti.
Slowly.
Bring your palms together,
Rub them to each other,
Generate some warmth between the palms.
Place this warmth over your closed eyes.
Feeling it through your eyelids,
Through your face.
Gently bring your hands down.
As you feel ready,
Slowly open your eyes.
