Namaste.
My name is Raman.
Today we will practice Vipassana meditation,
Also called insight meditation.
Vipassana literally means seeing things as they are.
It is one of the most widely practiced meditations in the world.
It's a great meditation to build mindfulness and it has many health benefits as well.
In this meditation,
We will scan through the body from head to toe and observe different sensations.
Observe very objectively without resisting any unpleasant sensation or getting attached to a pleasant one.
It may happen that you are not able to feel some body parts and that's perfectly fine.
Just keep looking at your body intently and objectively.
So find a comfortable place to sit in.
You can sit on a chair or cross-legged.
If you are sitting on a chair,
Keep your feet comfortably rested on the ground.
Keep your hands on your knees or in your lap.
Now gently close your eyes.
Sit with your back comfortably straight,
Head and spine in a straight line.
Alert yet relaxed.
Pusher of dignity.
Pusher of confidence.
Relax your forehead.
Relax your eyes.
Release all the tension from your jaw.
Relax your complete body.
Try to sit still till the end of this practice.
But if you have to move any of your body parts in between,
Just do it with complete awareness,
With compassion.
Now take a moment to glance through your body and observe different sensations in different parts.
Feeling the natural state of your body.
Today sitting in the pusher of meditation,
Bring your attention to the sounds around you.
Sounds coming from far off places,
Sounds coming from nearby places and sounds coming from your own body.
Now bring your entire attention at the top of your head.
Scan through your head.
Notice any sensations in any part of your head.
Vibrations,
Lightness,
Heaviness.
Just scan through it.
Moving down to your forehead.
From left to right.
Pausing at the center of your forehead.
Is your forehead relaxed?
Do you feel any vibrations in your forehead?
Look at it with gentle focus.
Kind attention.
Moving down to your right eyebrow.
Right eye.
Left eyebrow.
Left eye.
Do you feel the moisture in your eyes?
Left cheek.
Face muscles.
Right cheek.
Your nose.
Which of the nostrils is more open?
Sensations.
During inhalation and exhalation.
Weight of your nose on your face.
Your lips.
Are your lips moist or are they dry?
The softness of your lips.
Chin.
Right ear.
Left ear.
And now look at your entire head and entire face as one single object.
Scanning through your head and face with your kind loving attention.
To your right shoulder.
Is your right shoulder relaxed?
Do you feel any tension?
Any pain?
Or any other sensation in your right shoulder?
Don't resist any unpleasant sensation.
Don't get attached to a pleasant one.
Keep on looking at it with your kind non-judgmental attention.
Moving down to your right arm.
Right elbow.
Right wrist.
Right pinky.
Right ring finger.
Right middle finger.
Right index finger.
And your right thumb.
Put special attention on the tips of your right hand.
Bring your attention to your left shoulder.
Left elbow.
Left forearm.
Wrist.
Thumb of your left hand.
Left pinky.
Ring finger.
Middle finger.
Index finger.
And your left thumb.
And now look at both of your hands as one single object.
Now bring your attention at the base of your throat.
Is your throat moist?
Is it dry?
Moving down to the left side of your chest where your heart resides.
Can you feel the beating of your heart?
Your heart chakra.
Right side of your chest.
Feeling your entire rib cage.
Moving down to your belly.
From top to bottom.
Left to right.
Special attention at your navel.
Is your belly soft?
Feel the rise and fall of your belly.
Do you feel any pain?
Any itching?
Any sensation?
Any pain inside your belly?
Now bring your attention at your neck area.
Is your neck relaxed?
Or is it stiff?
Moving down to your shoulder blades.
Feel your spinal cord.
Tension.
Moving from upper back to lower back.
Moving down to your sit bones.
Can you feel your sit bones?
Your body weight being supported by these bones.
Moving down the root chakra.
Can you feel your genitals?
Bring your attention to the right thigh.
Touch of your thigh with the chair,
With the cushion.
Right knee.
Right shin.
Right calf.
Right ankle.
Right feet.
And all the toes.
Now bring your attention to your left thigh.
Left knee.
Left shin.
Left calf.
Left ankle.
Left feet.
Now look at your entire body.
As one single object.
You watching your body.
From a distance.
With kind attention.
Non-judgmental attention.
Just looking at it.
With compassion.
Be very alert.
Aware.
Present to any sensation in your body.
Be aware of sounds.
Sounds coming from your own body.
From nearby places.
From far off places.
Tune into the stillness.
This peace inside you.
This silence inside you.
You watching your body from a distance.
As a watcher.
As a knower.
As an awareness.
Relaxing into this knowing.
This watching is deeply relaxing.
When you realize you have wandered in your thoughts.
Gently bring your attention back to your body.
And the space inside it.
Now before we end this practice.
There is a homework for you.
Whenever you find yourself waiting for something.
Bring your attention to your body.
Feel the natural state of your body for those few minutes.
Scan through it and notice how are you feeling in that moment.
Are you relaxed?
Tense?
Heavy?
Light?
Whatever it is.
Just notice it.
Observe it.
Know it.
Without trying to change it.
Now if you want to come back.
Gently wriggle your toes.
Wriggle your fingers.
Give your body a good stretch.
Bring your palms together in a Namaste posture.
Interrupt them to generate heat.
Bring your palms over your closed eyes.
And feel the warmth and comfort of your palms.
And gently open your eyes.
If you have any questions regarding your practice.
Or want to share your experience.
Please feel free to drop me a note at.
Ramanathedhanam.
Com Wishing you peace and awareness.
For the rest of your day.
Thank you so much for practicing with me.
Namaste
