Find a comfortable seat.
Make sure that the spine is long.
Lift the shoulders up to the ears and then roll them back down.
Allowing them to drop.
Unclench the jaw.
Soften the belly.
And close down the eyes.
This meditation is a meditation on truth.
Finding your own inner truth and listening to that voice.
And to find that space we need stillness.
First of all bring your attention to your breath.
Notice the gentle rise and fall of the chest.
Notice the air as it hits your nostrils.
On the way in and again on the way out.
And just bring an internal count to your breath.
Breathing in for a count of four.
And out for a count of four.
Just at a pace that suits you.
In for four.
And out for four.
Allow your focus to be fully on each inhale and each exhale.
Four in,
Four out.
The next exhale just increase the exhale to a count of six.
You're breathing in for four and out for six.
Notice what changes here.
You feel the exhale dropping sensation.
In for four,
Out for six.
And then with your next exhale,
If it feels alright for you,
Extend even further to an eight count.
Your exhale becomes double the length of the inhale.
You're inhaling for four and exhaling for eight.
I just want you to bring your attention to the turn of the breath.
From the end of the exhale to the start of the inhale.
Just notice that pause.
Inhaling for four,
Exhaling for eight.
And just resting in that pause between the exhale and the inhale.
Just for as long as feels comfortable for you.
Or allowing the inhale to rise again.
In that pause just become aware of the absolute stillness.
Space between.
Space where nothing exists.
Every time you reach that place,
Notice that stillness without resistance,
Without tension.
Feeling that dropping,
Silence,
Stillness.
After your next exhale,
Just let go of that pause and allow the inhale to rise straight back up again.
And then reduce the exhale to a four count.
Your breath becomes balanced,
Four in,
Four out.
Then two in,
Two out.
And then drop the count.
Allow the breath just to return to its natural rhythm.
No need to shape.
Just notice the gentle movement of your chest as you breathe.
Very slight rise and fall.
The only movement within your body right now.
Bring to mind an image of a lake.
Still,
Arm,
Lake.
Reflecting its surroundings without disturbance.
True reflection of what's around it.
And as a thought comes into your mind,
Picture that as ripples across the lake,
Which fade away as the thought fades with your awareness.
And the lake's surface returns to smooth,
Still,
Clear reflection.
Each thought which rises in your mind ripples the water.
As you place your awareness on that thought,
And allow it just to be,
Ripples and the thought fade away.
If you get caught up in a thought,
Maybe the ripples get a little stronger,
A little wilder.
Again,
Just place your attention on this.
Allow the mind and the water to smooth.
Return to stillness.
Each ripple fading and settling.
Picture yourself standing at the side of this lake.
Reflected in the water.
Clear when the mind is still.
And your image distorted,
The thoughts ripple the surface.
You remain on the side,
Watching,
Unchanged.
Witnessing each ripple,
Yet undisturbed by it.
From this place of stillness,
This place of witness,
Just ask this question.
What do you know to be true?
Try not to allow the mind to get too involved.
Nothing comes,
Nothing comes.
Maybe bring to mind a problem or a question you've been trying to deal with.
Just ask the question.
What do you know to be true?
And then taking a deeper breath,
Gather that truth together.
Bring it back with you into the room and into your day.
Thank you for practicing with me.
Namaste.
