Welcome everyone.
As we begin,
Find a position that feels natural and comfortable for you.
Remember,
If it feels right,
It is right.
So let your spine be straight,
Yet relaxed.
And create a posture that allows you to feel grounded and at ease.
So if you haven't already,
Gently close your eyes or soften your gaze.
Take a deep,
Steady breath in.
And as you exhale,
Slowly,
Allow yourself to settle fully into this moment.
Just breathe and become aware.
So let's do some grounding breaths to arrive fully in this moment.
Take a deep breath in through your nose.
Nice and slow.
No need to force it.
And just let the air flow naturally.
Now exhale through your mouth.
Smooth and steady.
Let it flow effortlessly.
That's good.
Feel it.
Excellent.
So breathe in again through your nose.
Slow and easy.
Feeling yourself as much as feels comfortable.
And exhale slowly through your mouth.
Long and controlled.
Releasing any tension.
Brilliant.
Well done.
So one last deep breath in through your nose.
Feeling yourself completely steady and deliberate.
And as you exhale through your mouth,
Slow and steady.
Feel yourself settling fully into the here and now.
So today's practice,
We focus on the noise of life.
That constant hum of thoughts,
Distractions and challenges that surround us.
This practice isn't about silencing the noise or shutting it out.
But about finding your inner calm within it.
Where clarity and presence are always accessible.
So let's reflect on these intentions as we journey together.
The noise of life is not something to avoid or control.
It's part of the human experience.
You can navigate it with grace.
Within the noise lies a quiet space of awareness.
Where you can observe without being overwhelmed.
Staying centred in the midst of life's noise.
Allows you to respond with clarity,
Resilience and compassion.
This meditation practice invites you to embrace the noise without resistance.
To witness it without judgement.
And to discover the peace that arises from being fully present.
Take this time to connect with your inner stillness.
To trust in your ability to remain grounded.
And to find the calm that exists even amidst life's ever-changing soundscape.
Let us begin.
Life is filled with noise.
Some of it comes from outside.
Sounds of people,
Activity.
The hum of the environment.
Some of it comes from within.
Thoughts,
Emotions or sensations.
Often we're so caught in this noise that we don't even realise how deeply it pulls us in.
Take this time to acknowledge the noise.
Not to fight it.
But to recognise it as a natural part of life.
The noise will always be there.
What matters is how we respond.
Anchoring.
Awareness.
Bring your attention to your breath.
Let it be your steady anchor in this sea of noise.
Feel the coolness of each inhale and the warmth of each exhale.
Notice the gentle rise and fall of your chest or belly.
Breathe slowly.
Slowly and deeply.
With each inhale,
Invite calm into your body.
With each exhale,
Release tension.
Repeat to yourself silently and really mean it.
I am here.
I am steady.
I am anchored in my breath.
Let's do this one more time and really,
Really feel the meaning.
So repeat to yourself silently.
I am here.
I am steady.
I am anchored in my breath.
So let the rhythm of your breathing root you in this moment.
Even as the noise persists around you.
Observing the noise.
How?
Expand your awareness.
Begin to notice the noise around and within you.
This might include external sounds,
Voices,
Footsteps,
Distant echoes,
Or internal sensations like busy thoughts or emotional waves.
Just let yourself observe this noise without reacting.
You don't need to fix it or push it away.
Notice if certain noises or thoughts try to grab your attention.
Acknowledge them with curiosity.
Each time you feel drawn in,
Gently guide yourself back to your breath.
Embracing the noise.
Imagine yourself standing in the center of life's noise.
Notice the demands of your daily life.
The swell of emotions within.
Or the steady hum of responsibilities and tasks.
Life being life.
As you breathe,
Right here,
Right now,
Sense the strength in your body and the steadiness of your breath and allow yourself to connect with this stability.
Acknowledge the noise around you,
The thoughts,
The sounds,
The chaos,
But recognize that it does not define you.
You are steady,
Calm,
Present,
And grounded in this moment.
Silently repeat to yourself,
I am calm amidst the noise.
The noise does not control me.
I find peace within myself.
Just repeat them again and really feel the meaning.
I am calm amidst the noise.
The noise does not control me.
I find peace within myself.
Let these words resonate within you.
Imagine them creating a shield of stillness around your core.
The noise is there,
But it cannot shake you.
Now,
Deepen your connection to your inner stillness.
Allow yourself to rest in this place of calm.
Imagine that you are stepping back from the noise,
Watching it from a distance.
It is no longer overwhelming,
It is simply there.
Part of the world,
But not part of your essence.
Feel your breath slow and deepen.
Let your body relax.
Release any tension left in your shoulders,
Jaws or hands.
And in this stillness,
Know You are not the noise.
You are not the chaos.
You are the still,
Grounded presence beneath it all.
Breathe deeply and let this realisation settle in.
You are enough,
Just as you are.
Let me tell you again.
You are enough,
Just as you are.
Finding strength in the noise.
Life's noise will never disappear.
It will rise and fall,
Grow louder and softer,
Shift and change.
But within you is a steady centre that can weather any storm.
Each time you feel pulled into the chaos of life,
Remember this practice.
Remember your anchor,
Your breath.
Remember your stillness,
The space within you that cannot be shaken.
Repeat to yourself.
I am steady in the chaos.
I am at peace in the noise.
I carry this calm within me.
So repeat that again to yourself and really,
Really feel it.
I am steady in the chaos.
I am at peace in the noise.
I carry this calm within me.
Feel the strength of these words filling your entire being.
Let them guide you whenever life feels overwhelming.
When you are ready,
Begin to bring your awareness back to the present space.
Gently wiggle your fingers and toes.
Feel the surface beneath you,
Supporting you.
Notice the room around you,
The light,
The air,
The space.
Take a deep breath in and as you exhale,
Gently open your eyes.
Carry this sense of calm and presence with you.
Remember,
The noise of life will always be there.
But you now have the tools to remain steady and unshaken.
To always come back to the breath.
