Settle down into a comfortable seated position and close your eyes.
Just feel into your body what needs to be adjusted.
Straighten your spine.
Soften your jaw.
Let your shoulders relax deeper away from your ears.
Make sure that your hands are comfortable on your knees or your lap.
And if you feel ready,
Then start to pull your attention to your breath.
Just feel,
Listen,
Become aware of all of the different nuances around your breath and how you're breathing.
Let your breath naturally start to quieten and slow down.
It'll find a pace that's comfortable,
But it can settle into just like your body does.
Now pay attention to all the sounds around you.
The different noises,
Maybe inside of your home or outside.
The natural creaking of your house or maybe the clock in the background.
Just tune in.
Then go inside of your body and see if you can pay more attention to the sounds of your physical body.
Maybe you can hear your heart beating.
You may be able to hear your breath in your ears.
You can hear when you swallow.
Focus on all the different sounds,
But don't let them be a distraction.
If you were in the middle of a forest and all the noises got really loud,
You wouldn't let them be a distraction.
Maybe if you were sat in the mall,
The noises,
The people,
The voices got too loud.
Try and practice and imagine that it wouldn't be a distraction so that you're building up this resilience to being able to just sit and create this inner peace and bliss anywhere you go.
Now just tune in to what your body does as you sit so still and quiet.
This rule of being very,
Very still in meditation.
What if that wasn't there anymore?
And we could just start to listen to what the body wants to do.
What does the body want to move?
If you just let yourself gently start to move,
The body may do the tiniest little sways from side to side,
Or front and back.
This is very natural as the body is tuning into the vibrations of the earth beneath you,
The vibrations of the sounds and the energies around you.
And we are always in a state of searching for that grounding energy.
We are always searching to ground.
So when the body does little sways from side to side or front to back,
That's just our humanness trying to connect,
To settle in.
Just let your body sway,
Try both.
Try gently rocking back and forth or gently swaying side to side like a pendulum and see which feels good for you.
What does your body want to do?
It might want to do the smallest,
Almost unnoticeable circles going around and around.
Try it and see what it feels like for you.
Pull into the movement that feels right and then focus on your fingertips.
Let your thumb and your middle finger just rub together on the tips,
The softest of touch and connection.
Just feel the energy created in your hands and your body.
Does it feel soothing?
Does it feel satisfying?
You'll find that very quickly the rubbing of your fingertips fall into the same pace that your body is swaying or rocking or circling.
The timing will be the same.
They instantly sync up and get connected.
And just let that be,
Let that flow from your being.
All the time listening.
Listening to the sounds on the outside.
Listening to the sounds on the inside.
Just stop.
See if you can stop everything and be very,
Very still once again.
Very slow,
Shallow breathing.
Barely any movement going on in your body,
Just your breath.
Sit in the stillness and feel.
Let every inhale and exhale allow you to fall deeper.
Like you're falling back into a cloud of quiet.
The noises are disappearing around you.
They're there still,
But you don't hear them.
It's almost as if you're listening now just to nothing,
The void,
The emptiness.
Keep falling back deeper into it.
It's almost as if you're listening now.
Gently just whittle the tips of your fingers.
Take a big,
Deep,
Activating breath that feels like you're waking up your body.
Breathe out with a sigh and release,
Creating your own noise once again.
Well done.
Namaste,
My friend.
Namaste.
Namaste.
