Let us begin today's practice.
Find the most comfortable.
And a stable position for yourself.
Ideally,
You can be in supine position on your back.
Lying down on your back with the hands slightly away from the body.
Palms facing up.
Feet comfortable distance apart.
Toes hanging out,
Heels in.
Relax.
Find the most comfortable lying down position for yourself.
A stable and comfortable position.
Where you can be for the next 40 to 45 minutes.
Once you have found the comfortable lying down position Take a deep breath here.
Inhale deeply.
Upon exhalation,
Relax your body,
Drop all the efforts and close your eyes.
Keeping the eyes closed.
Notice the body from within.
Feel the body from within.
See that there is no tension,
There is no discomfort in any body part.
If there is.
Simply adjust your posture.
And try to find a little bit more comfortable.
And stable position for your body.
Adjusting the posture.
To find the most comfortable.
Position.
For the body.
Now.
Once you feel the body is comfortable and stable gently start observing your surroundings.
Keeping your eyes closed.
Create a mental image of the room,
The place.
Where you are lying down.
Create a mental image as if you are seeing your body from outside.
Create the image of the room the space where you are lying down.
Seeing your body from outside.
Now.
Gently.
Notice the temperature in your surroundings.
Letting go the mental image.
Just be aware of it.
The temperature here.
Noticing The touch of air on your bare skin.
Let go of the awareness of touch.
The awareness of the temperature here.
Bring the attention to the breath.
Notice the flow of breath in and out through the nostrils.
Not trying to change.
Not trying to.
Regulate the approach.
Witnessing,
The flow of breath.
No.
Bring your attention.
To the screen in front of the closed eyes.
The dark.
Limitless Space.
In front of the closed eyes.
Now.
Mentally repeat to yourself.
I disconnect from the changing phenomenon.
And remain with Thee.
Unchanging.
Permanent pure awareness.
I disconnect from the change and remain Unchanging awareness.
One more time.
I disconnect from the change and remain Unchanging,
Pure awareness.
Body scan.
I will leave my body part.
You bring your focus to that body part.
Without moving it,
Without doing anything with it.
Then move your focus.
To the next body part which is named.
Keeping the arrangement fluid.
Not focusing too intensely Bring your focus.
To your feet.
Both feet.
Be aware of the toes.
Right foot toes and the left foot toes.
Being aware of the soles of the feet,
The heels,
The ankles,
The curves,
The shin bone,
The knees,
The ties.
The hips,
The lower back.
The middle back.
The upper back.
The shoulder blades Right hand.
Right forearm.
Right elbow.
Upper part of the right arm,
The biceps and the triceps area.
Right shoulder.
The collar bones.
The left shoulder,
Upper part of the left arm.
Left elbow.
Left Forearm Left hand.
The abdomen,
Be aware of the abdomen.
The chest.
The neck.
Back of the neck.
Back of the head.
Crown of the head.
Forehead.
Temples,
Ears Eyebrows the space between two eyebrows.
Eyeballs.
Nostrils,
Bridge of the Nostrils Upper lip.
Upper jaw.
Tongue.
Lower jaw.
Lower lip.
Chin.
Through Head and neck together.
Both arms,
Right and left.
Whole torso,
Chest,
Abdomen and back.
Both legs.
Whole right leg,
Whole left leg.
Whole body.
Being aware of the whole body.
The whole body.
Now,
Be aware of your breath.
Notice the flow of breath.
Along with your breath.
Now bring your attention.
To the abdomen to your belly.
As the breath comes in.
Your belly expands slightly.
And as the breath flows out.
Your belly.
Goes down.
Contract slightly.
Try to notice this movement of your belly.
Along with your breath.
As always,
We are not trying to control or regulate the breath or the movement of belly.
Just noticing the natural movement of belly.
Along with the breath.
A silent witness.
To the movement to the breath.
Whole attention.
Whole awareness.
On the breath,
On the belly.
Now slowly,
Start counting down the breath.
As the breath comes in,
Count mentally.
27.
And as the breath flows out,
Count mentally.
27.
Like this.
.
.
Keep on counting down.
During the count.
If you forget the count.
Or made any mistake.
Simply come back.
To the 27 and start the countdown again.
Awareness on the belly.
On the breath.
Counting down along with it.
Inhale 27.
Exhale,
27.
In 26 out 26 continue Bhula Bhairava.
On the breath.
On the counter.
Let go the breath of awareness.
Let go the countdown.
Shifting the focus.
To the body.
Which is resting on the floor.
Notice its weight.
Notice.
The stillness of the body.
The body is resting.
And you are aware of it.
Therefore,
You are not the body.
You are the awareness.
Watching.
.
.
This body.
You are the witness.
To this changing phenomenon.
Called body.
Draw your attention.
To the breath again.
Notice,
The natural Spontaneous.
Movement of your chest.
Along with the breath.
Notice as the breath comes in.
Your chest,
Your belly comes up.
As the breath flows out.
They go down.
Notice the movement of chest,
The belly,
The torso.
Along with the breath.
Being aware of the fact.
Breath is moving entirely.
On its own.
And you are just aware of it.
Therefore,
You are not the breath.
You are the awareness.
To which This movement called breath is happening.
Draw your attention.
To the breath.
Watching the movement of breath.
And noticing the fact You are the awareness.
To which this movement,
This change.
Breath is happening.
But you are not your breath.
Draw your attention even deeper.
Into the space of your mind.
Be aware of your headspace.
Notice,
If there are any thoughts.
Any feelings?
Or any memories.
Thoughts come.
And thoughts go.
Emotions rise.
Any motions?
But you.
Are aware of all of them.
Therefore,
You are not the mind.
You are the awareness.
Watching the mind.
All the thoughts,
Emotions.
Understanding,
Not understanding.
Confusion.
Emotions,
All these.
Come.
And go.
Rise and fall.
You don't change.
You simply Observe them.
If you are not the physical body.
If you are not the changing breath.
If you are not even the thoughts.
Or passing emotions.
Then who are you?
Who am I?
What am I?
Stay with this question.
Not trying to answer,
Just being with the UNT question.
Step back.
You are the observer.
You are the witness.
You are the unchanging.
Background.
Upon which all the changes take place.
You are the quiet.
Unchanging.
Background.
Of awareness.
Farewell.
All of life.
Happens.
Just like an empty movie screen.
Is never burned.
By the fire,
Or cut.
By the blade in the movie.
You the awareness.
Is never touched.
Harmed.
Are exhausted.
By the events of your life.
It is always quiet.
It is always safe.
It is always whole.
Drop.
All the efforts.
All Visualization.
Drop all the imagery.
Drop the need to be anyone.
Or do anything.
Just.
.
.
Rest.
In your pure Nature.
Just rest.
In pure being.
Just rest.
Being pure awareness.
VARs.
Limitless.
Clear?
Open.
And perfectly still,
Pure awareness.
Just pure awareness.
No boundaries.
No conditions.
No acid.
Complete freedom.
An open awareness.
Now.
Come back to your breath.
Come back.
To the screen.
In front of the closed eyes.
Keeping the wisdom.
Keeping the Awareness.
Being Awareness.
In your life.
Slowly.
Shifting the focus.
To your surroundings.
To your body.
Notice the temperature here.
Feeling the touch of the air here.
On your bare skin.
Notice.
The touch of your clothes.
Touch off.
The contact.
Between the surface beneath and the body.
Na.
Shifting the focus on the sounds around here.
Notice if there is any sound in the room where you are lying down.
Gently.
Move your fingers.
Move your toes.
Move your feet side to side.
Move your head side to side.
Without any hurry.
Bring your feet together.
Interlock your fingers,
Bring your hands together.
And raise your arms over your head.
Give your body a good stretch Now gently.
.
.
In your own time.
Roll over to your right side.
And come up.
Into a comfortable sitting position Find the most comfortable sitting position in your own time.
Now.
Let us chant mantra OM three times.
Followed by three kinds of Shanti together.
Inhale deeply for Om chanting.
Aum Om.
OM Shanti Shanti Shanti.
Gently.
Bring your palms together.
Rub them to each other.
Generating the warmth between the palms.
Place this warmth over your closed eyes.
Fill the form.
Through your eyelids,
Through your face.
Massaging your face bring your hands down.
And as you feel ready,
Slowly open your eyes.
Namaste.
