And so to begin.
As likely to find yourself a comfortable position.
Either sitting or laying down.
Just somewhere you feel safe and supported.
Allow your body to settle in.
If it feels right,
You can gently close your eyes or just keep a soft downward gaze.
Taking a slow,
Deep breath in.
And letting it go with a nice gentle sigh.
With each breath,
Just feel yourself arriving more fully into this moment.
Breathing in a sense of calm.
Breathing out any tension.
There's nothing you need to do right now except listen to my voice.
Let your body relax.
And let your shoulders soften.
Your jaw can relax.
Your forehead can smooth out.
Feel the support beneath you,
Holding you safely.
With every exhale,
Releasing everything you don't need.
As you bring your attention to your feet.
Feel them heavy and relaxed.
Allowing that feeling of ease to travel slowly up through your legs into your hips and your lower back.
Feel your belly softening with each breath.
Your chest and shoulders melting downwards.
Allow your arms to grow heavy.
Your hands completely at rest.
Relaxing your neck.
Your face.
Top of your head.
Your whole body is calm and supported,
Feeling at ease.
Is breathing naturally,
Steadily and gently.
With every breath,
We sink a little deeper into peace and safety.
This is your time,
Exactly where you need to be.
In a moment we're going to gently move into this one minute of silence.
This is your practice of simply stopping the constant stream of thinking.
And here's how you're going to do it.
If a thought arises and it will because it's completely normal.
Your mind is used to being busy.
I just want you to gently notice a thought without judging it.
Without engaging in it.
And let it float by like a cloud in the sky.
And then softly return your attention to the feeling of your body resting.
You don't need to force your mind to be completely blank.
Just create those small moments of space in between the thoughts,
In between the clouds.
Each time you notice you're thinking.
Has gently come back.
That sky.
You're building the skill of silence.
This is only one minute.
You're safe and comfortable.
There's nothing to do but rest in this quiet space.
And that's it.
One minute silence.
Is gently begin to bring your awareness back,
Taking a slightly deeper breath,
Wiggling your fingers and toes and rolling your shoulders.
Noticing how you feel.
Maybe this is calmer,
A little more grounded.
Acknowledge that you did it.
You sat with silence,
Practiced letting the thoughts pass.
And that's real progress.
And just do this meditation once a day.
Becoming more and more comfortable more used to letting those clouds float by enjoying that peace and quiet in between each thought and with time.
You can extend that silence to two minutes and three minutes.
Eventually,
You'll crave that sound of silence,
That peace and calm.
I hope you enjoy the journey.
