Practicing Contemplative Meditation
By- Sitender Sehrawat

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Welcome dear meditators

Let’s begin by finding a quiet and comfortable space to sit comfortably without distractions. Sitting in nature would be helpful.
Close your eyes gently and inhale the fresh air grazing your face, hair, and hands. Let this air travel through your body and bring positive vibrations within.

Start by choosing an object of contemplation. You may open your eyes if this object is a physical one. If you contemplate an imagination or an idea, you may keep your eyes closed.
During this practice, we will stay in contact with all our senses and gradually bring our attention to single-pointedness.
Once you place this object before your Consciousness and senses, gently narrow it down to the sense that may be the most in need. For example, if you are contemplating a sound from an unknown source, you can narrow your focus to your ears when in contact with your Consciousness.
Observe the sound closer with a single-pointedness concentration. Also known as “ekagrta”
– Allow the sense to sink into your Consciousness, and then observe all insights you draw, such as the pitch, tone, emotions behind the sound, meaning, words, expressions, and intent.
Take as long as you need to contemplate this sound. You will notice insights coming under the light of awareness.
– Notice the sensations arising and meet them with curiosity.
Contemplative meditation is not about finding a definitive answer but rather about exploring the depths of your awareness of the object.
Notice the longer you contemplate, the deeper you are diving into the understanding.
— When you feel ready, gently bring your awareness back to the present moment, slowly letting all other senses become active.
Open your eyes and return to the external world.
Reflect on any insights or discoveries you made during your contemplative meditation, and carry them with you as you continue your journey of self-discovery and exploration.

May your mind be calm at all times.

With love and gratitude.