I welcome you all to this session of meditation.
Let us start today's session.
It is a very interesting session where in the next 20 to 25 minutes we will experience what lies beyond our mind.
Rub your hands very gently,
Very slowly with each other.
Feel the softness of hands,
One with the other.
The aim is to remove all the distractions which are coming away.
Touch the four fingers with the thumb making an O kind of a roundel and the other three fingers,
Keep them straight,
A bit bent from front creating a cavity in your palm and bring your hands down slowly to your thighs or to your knees wherever you feel comfortable.
If you are sitting cross-legged let them be on your knees with arms straight.
If you are sitting on a chair let them be on your thighs with arms bent without any tension in the arms.
Make yourself comfortable,
Ensure that your backbone is straight.
To do that bend a bit forward,
Bend a bit backwards and find the center,
Stay there.
From this center tilt a bit to left,
Tilt a bit to right,
Find the center,
Stay there and from this center pull yourself up,
Push yourself down and find the center,
Stay there.
So in all the three axes we are centered and around this center our stillness is there.
Very slowly close your eyes,
Close your eyes and go deep deep inside.
It is like the lake where there is a tempest on the surface but inside everything is calm,
Everything is peaceful.
Take a deep breath in,
Release and you release,
Release all the tension from your forehead.
Take another deep breath in,
Release.
When you release,
Release all the tension from the bottom of your eyes.
Do it once again in your own time,
Release all the tension from your forehead and from your eyes,
Bottom of the eye.
Let happiness dance in your eyes.
Take another deep breath in,
Release.
When you release,
Release all the tension from the back of your neck.
Do it in your own time,
Two three times.
The neck is supposed to bear the load only of your head,
Two to three kgs that's all.
Everything else is the load of the world,
We are not carrying that on our head.
Let the head feel happy,
Let your neck feel light,
Take another deep breath in,
Release.
When you release,
Release the tension from your shoulders,
Especially from the back slope of the shoulders.
Take three,
Four deep breaths in and out and feel that your forehead is soft,
Without any tension,
The eyes are soft,
The neck is soft and the shoulders are soft.
Your entire body is full of energy and you are focusing only on these four parts,
Releasing their tension through the exhale of deep breath.
The exhale of deep breath.
Focus on your thoughts.
We always think three types of thoughts simultaneously in our mind.
The first is we keep on planning something,
The second is we keep on recalling memory and the third is we keep on thinking consciously.
Identify your thoughts,
One of them would be of a high volume,
The other two would be of the slow volume.
If you are thinking a thought,
Just put pressure on your mind to identify what are you recalling.
And what are you planning?
Smile at the plan and drop it.
Smile at the recall and drop it.
Let it stop there only,
Don't stop it forcefully,
But focus on it,
See it filtering out,
See that it gets dissolved into the vast,
Vastness of your mind.
The wave arose and it goes back into the ocean.
Similarly,
Whatever are you thinking,
Just let that also go.
Now each of these thoughts,
They invoke some kind of feeling in us.
The feelings can be good,
Excited,
Bad,
Depressed or neither good nor bad.
Identify the feelings that are running in your mind as of now,
This particular moment.
It could be predominantly neither good nor bad,
But it could be you are feeling very good about the meditation or you might have recalled some very good memory,
So you might be feeling happy about it,
Not on the upper surface,
But a bit below,
A deeper,
Deeper happy happiness you might be experiencing inside and unknown,
A happiness which you cannot put words onto it.
Similarly,
A small little stress or tension or a uncomfortable feeling might be lurking somewhere inside your head.
Identify the feelings.
The moment you start identify the feelings,
They vanish.
Similarly,
The moment you start identifying the thoughts,
They vanish,
But they vanish from the screen,
But you become them.
You've identified the thoughts,
We've identified the feelings and now feel what you are doing.
What action are you taking?
You are simply sitting on meditation,
That is one action,
But if the thoughts and feelings are very strong,
You will get up out of this meditation and do something about it.
Become aware of that.
Suppose the doorbell rings and you are alone in the house sitting in this meditation,
You will immediately stop the meditation,
Go and open the door.
Become aware of the fact that you are getting up and you are going.
So these three things,
They constitute our mind,
The thoughts,
The feelings and the actions.
This is our complete mind and when we become aware of all of them,
We are inside the mind.
Slowly open your eyes.
Slowly open your eyes.
Force a small smile on your face.
Let your eyes also smile,
Let your forehead also smile.
Force it and when you force the smile,
The thoughts,
The feelings and the actions,
They all transform into this smile,
They all merge into this smile.
When you are smiling,
Become aware of your breath.
Focus your attention from your thoughts to your feelings to your action to your smile and to your breath and continue doing this.
My thoughts,
There are no thoughts.
My feeling,
I am feeling,
Okay,
Okay.
My actions,
I am sitting.
Smile,
Yes it is there.
Breath,
Yes it is there.
I am exhaling,
I am inhaling.
It is a short breath,
It is a long breath.
Keep feeling these five things.
You will realize that when you force your mind to do these five things,
The mind tries to take you away to a thought,
A memory.
When your planning and your memory,
They mix with each other,
You start creating a movie inside your head.
Just realize this.
Now close your eyes once again,
Slowly focus on your breath,
Feel that it is going in from your nostrils,
Only focus on your nostrils.
Make the observation even more deeper.
The in-breath is cool and the out-breath is hot.
Make it even more deeper.
It is more from the left side,
Less from the right side.
Or it is more from the right side and less from the left side.
One side of one of your nostrils will be predominant.
Observe that.
Observe which nostril is predominant.
If both are equal,
Observe that also.
And stop.
Keep on observing the hot and the cold part.
And along with the hot and cold part,
Observe the left-right nostril also.
And next,
You make your breathing observation even more deeper.
Is the breath small or is it varied?
Are you breathing only up to the upper part of your lungs or are you taking it deep,
Deep inside?
Or is it stopping?
It will happen if you allow the breath to observe for a longer duration.
After three,
Four breaths,
You can observe there are two,
Three seconds when you don't breathe at all.
Focus on this.
And now,
With the breath in,
Focus on your smile with closed eyes.
And from smile,
Focus on your feelings.
Focus on your feelings.
And from feeling of feeling,
Whenever you smile,
The feeling is very good.
And from that good feeling,
Focus on your thoughts.
Catch hold of the feeling good.
If the feeling good is lost,
Again start from the breath.
Add smile to it.
Feeling good.
What is the thought coming in?
If the feeling is good,
The thought will come,
Yes,
This is working.
This is a good process.
If the feeling good is not that dense,
Then the thought will come.
It is not coming to me.
I will try once again.
Don't give up.
Again,
Start from your nostrils.
Add your smile to it.
Feeling good about it.
And pick up the thought.
Observe your action.
Focus again on your breath.
Add smile to it.
Catch the good feeling.
Catch the thought.
And add action of the slowly opening of your eyes.
Either we go from action to thought,
Feel,
Either we go from thought,
Feeling,
Action,
Smile,
Breath or smile,
Feel.
Either we go from action to thought,
Feel,
Another we go from thought,
Feeling,
Action,
Smile,
Breath or start from breath,
Smile,
Feeling,
Thought,
Action.
In both these processes,
Not a single distraction was there.
Just realize this.
There was no distraction.
And now if we look at the all the idols of Buddha,
He has a beautiful smile on his face.
We associate Buddhism with breath control.
We do not associate this with smile control.
Connect the two.
Connect your smile and breath and the awareness on them.
All your distractions will move away and you will go beyond your mind.
Even this may happen momentarily.
Again the world will come back,
Rush into you.
Once it comes back and rushes into you,
You once again focus on your breath and smile and breath,
Smile,
Feeling,
Breath,
Smile,
Feeling,
Breath,
Smile,
Feeling.
Continue this throughout your day.
Start with 20 minutes of meditation of just doing this.
Be very particular in your persistence.
Continue.
You see our mind has got,
There is another very beautiful visualization which I share with you.
On the left hand side of our forehead is the thought,
I will do it.
And the right side is the thought,
I will not do it.
And at the trikuta,
That is the connection,
The connecting point between your eyebrows is what I want.
Strengthen your want when the distractions come.
Make them strong.
Focus only at the,
That is why they say adhyachakra,
That is why they say focus at the center of your breath.
It is primarily to strengthen my wants.
If my want part is strengthened,
I want to continue to focus on my breath,
I want to focus on my smile,
I want to connect my breath with my smile,
I want to feel the feeling,
I want to feel the thought.
Now the thought has constructed as you want the thought to be constructed and not some fear which comes from previous sunscreens.
Realize this.
Your distractions are nothing but your own thoughts and to remove those distractions,
This is a process which is integrate the awareness of your breath with the awareness of your smile.
Breath plus smile,
Not only breath.
Alone breath,
We cannot concentrate for more than three four breaths,
The mind immediately hijacks and takes it away.
We start living a fantasy where a planning part of the mind joins the memory part of our mind and they both create a fantastic movie.
We become the best scriptwriter of the world.
If we focus on our breath only,
If we focus on our breath and the smile,
Feeling good to continue to be a permanent resident of our health.
Realize this fact,
Practice this as often as you can,
Even when you are alone,
You are not sitting at meditation,
Simply smile at yourself and feel where your breath is.
This itself will be a huge revelation for you.
It will remove away all distractions,
It will increase your concentration.
With this we come to the end of today's meditation session.
Namaste.
