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1️⃣ Grounding in the Body Baithkar ya khade hokar apni body sensations ko mehsoos karna. 2️⃣ Breath Awareness Breath ko observe karna — change karne ki koshish nahi. 3️⃣ Heart-Centered Awareness Attention ko dheere se chest/heart area mein lana. 4️⃣ Silent Observation Thoughts aayein jaayein — sirf dekhein, react na karein. 5️⃣ Integration into Daily Life Is awareness ko chalne, bolne aur kaam karne mein lana.
1️⃣ Stillness & Grounding Shaant jagah par comfortable posture mein baithna. 2️⃣ Soft Inner Zikr Dil ya awareness mein soft remembrance — bina zor ke. 3️⃣ Entering Silence Zikr ke baad naturally silence ko allow karna. 4️⃣ Qalb Awareness Attention ko heart-area mein gently tikana. 5️⃣ Integration Practice ke baad kuch pal silence mein rehna.