Welcome.
This is a guided,
Brief meditation for cultivating more stillness in the flow of life.
Find a comfortable seat or recline.
Establishing comfort is essential in allowing the mind,
The body,
And even the breath to become more abundant and arrive in the flow of stillness.
Close the eyes,
Allowing the lids to seal and taking in the inner landscape.
If you are reclined,
Feel all the points of contact and let the breath be the current in the stillness.
If you're seated,
Give spaciousness to the spine,
Lengthening more vertically and widening through the collarbones to tap into that universal wisdom that is your birthright.
As you begin to sharpen the aperture of your focus on your breathing,
Telescope your energy inward to becoming a keen observer and witness of your thoughts.
When the mind wanders,
Return to sensation,
The feeling of your clothing touching your skin,
Your breath moving through your body,
The points of contact with the earth.
If the mind is still running a story from the past or planning for the future,
You can hear,
Return to sensation,
The rising and the falling of the belly or the widening and narrowing of the ribs.
If the mind needs a focus when you inhale,
So is the mantra.
When you exhale,
Hum is the mantra.
So hum.
So hum.
So hum.
So hum.
Continue to trust in the breath and to settle into the moment.
When thoughts arrive,
Notice,
Watch,
Observe,
Let them flow.
Deepening breath,
Delving into the inhale and exhale.
Only aware that all is moving,
You stay in the stillness you are cultivating now.
There is nothing you need to do.
Only breathe in and breathe out.
Breathe in and breathe out.
This moment.
This moment.
This moment.
This moment.
If you feel inspired to continue sitting,
You stay and breathe longer.
Thank yourself for taking this time for yourself,
For cultivating spaciousness,
Quiet,
Reclaiming that inner stillness,
Aware breath in,
Breath out.
Thank you.
Thank you.
Thank you.
