Hi!
Welcome to this voiceless meditation.
Before we start,
Make sure you can have 10 minutes all by yourself.
Go to a quiet place,
Sit down and make sure your feet are on the ground.
You want to have your feet on the ground for the whole practice.
Let's begin by observing how you are sitting right now.
If you feel comfortable,
If you feel that your body weight is well distributed,
Or if you feel you are leaning more on one side rather than the other,
Just observe with no need to change,
No need to fix,
Unless you need to be more comfortable.
And now observe your breathing.
Are you breathing,
First of all?
Our breathing is constantly happening,
Whether we are aware of it or not.
Take a deep breath in and let it out.
And just keep breathing.
Breathe in through your nose and let it out through your mouth.
If you want,
You can close your eyes.
And just keep breathing.
In.
Out.
In.
Out.
Find your pace.
And breathe.
How are you feeling right now?
You may feel physical sensations rising,
Or thoughts,
Or emotions.
Just welcome everything that arises.
And remember that you are here,
That your feet are on the ground.
And those emotions,
Those thoughts,
Those physical sensations are messengers that you are allowing in your space.
And keep breathing.
Now we are going to create space in our mouth and in our vocal tract.
As you inhale,
Try to imitate a yawning.
Just like as if you were keeping yourself from yawning.
And feel what's happening inside of your mouth.
There is more space created by the yawning.
And if now you are yawning for real,
That's totally ok.
In.
Out.
Now we'll try our first vocal sound.
As you exhale,
This time you are going to produce the sound.
.
.
.
.
.
A long humming on single note with a low volume.
Take a deep breath in.
.
.
.
.
.
And let it out.
Now remembering that your feet are on the ground,
Imagine this humming sound exits through your forehead,
The center of your forehead,
As if you were projecting it.
Breathe in.
.
.
.
.
.
With the yawning,
And let it out.
Breathe in,
As when you force yourself not to yawn.
Let it out.
You can either do the same note I'm doing,
Or you can do a totally different one.
As long as it's low volume and is exiting from your forehead.
Breathe in.
.
.
.
.
.
And let it out.
Now just breathe.
Exhale normally.
Inhale.
.
.
.
.
.
Exhale.
Your feet are still on the ground.
Begin to gently move your body starting from your toes,
Your fingers,
Your legs and your arms,
Then your shoulders,
Your whole upper body,
Your hips,
Your neck and your head.
And whenever you feel ready,
Just open your eyes.
Now I strongly suggest you to write down,
To do some journaling,
Or somehow keep track of what you felt,
What you're feeling right now,
And what you will feel during the next meditation.
Thank you for doing voicefulness with me.
Have a great day.
