Be still my darling,
I would like you to make yourself comfortable at this moment,
Whether you prefer to lie down,
Sit up,
Feel free to do so.
Now I would like for you to either close your eyes if you feel comfortable or keep them open with a soft gaze.
Inhale deeply through your nose and then exhale through your mouth.
Repeat this process slowly in through the nose and out through the mouth,
Feeling your breath gradually slowing down.
Today I want to guide you through a practice of slowing down and engaging in a brief meditation that is accessible to everyone.
Meditation can seem daunting to those who think they are unable to sit still or quiet their racing thoughts.
Remaining still can be difficult for a lot of individuals.
Even when we are not moving,
We often find ourselves fidgeting in some manner.
Whether it's tapping a foot,
Biting nails,
Or,
In my situation,
Rubbing my blankie,
Which I lovely refer to as my whoopee,
These are all ways we self-soothe.
Exploring strategies for quieting the mind and letting go of comfortable habits can be achieved through meditation.
While finding solace in familiar habits is natural,
Some of us may struggle to fully embrace stillness as our brains seek stimulation.
Let's take a moment to relax yet again by taking a deep breath in and out,
And discover a comfortable and natural breathing rhythm that feels right for you as it becomes slower.
Remember to experience the sensation of rest in both your physical body and your mind.
Take a deep breath and focus on your awareness.
Having a mantra can be beneficial for maintaining concentration when the mind begins to wander.
Repeating a certain phrase assists me in staying focused and managing my thoughts.
In my case,
I typically say,
Be still,
My darling.
If you find your mind wandering,
Redirect your focus back to your body,
Which requires your attention.
Repeat after me either out loud or silently to yourself.
Be still,
My darling.
Be still,
My darling.
Be still,
My darling.
Be still,
My darling.
Sense the burden lifting from you as peace settles inside you.
Release the tension in your face by relaxing those small muscles,
And let go of the grip you're holding onto in your hands as you release.
Allow your feet to rest as you continue walking through life.
Rumi writes,
It's your road and yours alone.
Others may walk it with you,
But no one can walk it for you.
Take a deep breath in,
And then let it out.
My darling,
Please don't criticize yourself if you've been restless or forgot the mantra or if you've repeated it so much that you don't fully feel focused.
You are still actively taking part in this peaceful meditation for your own well-being.
This is a task for you to be mindful of.
Take a moment to be still,
Relax,
And finish it.
Remember imperfections are essential for personal growth,
Regardless of perfection.
I will pause my speaking for a while so you can reflect on everything we've discussed today.
Allow the music to calm your soul and remember that there is no correct or incorrect way to meditate.
Do what feels best to you,
My darling.
As you set in the stillness of your own mind and being,
Take another deep breath in and exhale it out.
As you slowly start to arrive back in your space,
Notice the feeling of lightness that accompanied you on this journey.
Take an inhale in,
And another exhale out,
And when you're ready,
Begin to bring your body back by gently moving your fingers and toes,
And then opening your eyes.
