Hey,
It's Cyrus.
Welcome to this short,
Magical,
Mind-blowing meditation to silence your mind anytime you want.
Remember to practice this skill until you have it down,
And then you can transfer it to longer sessions which will make the effect even more consistent in your life,
Leading to more presence,
Focus,
Relaxation,
And all the good stuff that comes from clearing your mind.
Start off by sitting upright,
In a chair,
In a comfortable position,
And for this session we want to have our hands rested comfortably on top of each other in our lap,
And our feet on the floor.
Start off by taking a really deep breath in through the nose,
Holding it for a few seconds,
And focusing on your body as you hold it,
And releasing slowly out through the mouth.
We're going to do that just two more times,
So finding the rhythm,
Breathing deep in through the nose,
Holding,
Feeling the body head to toe as you hold,
Present with it,
And focusing on the flow of breath as you breathe slowly out through the mouth.
Last one,
Deepest one,
Focusing on the flow as you breathe in deep,
Focusing on your body as you hold head to toe,
And staying with the breath like a wave as you release it super slowly out through your mouth,
And allowing your breath to return to normal now,
And bringing your attention like a spotlight to your hands and fingers.
Notice the sensation of your hands touching.
Notice the temperature of the air on the surface of the hands.
Notice the tingling vibrations and sensations in the hands and fingers,
And pay close attention to the subtle feeling of blood pumping in the hands and fingers.
And now notice all the details of the sensations that are crackling and vibrating in the hands and fingers directly,
Not thinking but just focusing on feeling and sensing those details.
And now allow thoughts and distractions to be as they are,
But just leave them in the background and keep your hands and fingers front and center like you have a spotlight on them.
Staying relaxed,
Breathing naturally,
Keeping the spotlight on the hands.
Pour more attention into the hands and fingers so that spotlight becomes more concentrated,
And leave everything else further into the background.
Start to put 100% of attention into your hands and fingers,
Or at least as close to it as you can,
As you imagine and feel yourself becoming your hands and fingers with your entire mind.
No matter what thoughts or distractions try to pull you away,
Leave it all in the background and maintain your connection to the hands and fingers no matter what,
Like it's the only thing that matters in this moment.
Allow yourself to let go of past and future and pour all of your conscious awareness into this moment into the hands and fingers and details happening now.
Allow yourself to let go of thinking mode and enter feeling and sensing mode as you sense and feel yourself embodying the hands and fingers with subtle vivid aliveness.
And now for a few final moments,
Challenging yourself to stay connected to the hands and fingers no matter what tries to pull you away.
Aim to exceed all your expectations and stay completely connected consistently to the hands and fingers with your full immersed attention.
And now relax and release your attention,
Allow it to disperse evenly throughout the body as you feel yourself becoming present in your whole body with the breath.
Feel yourself becoming present with your environment as you allow your eyes to open when you feel ready.
And notice if your mind was quiet or even somewhat quiet and for how long.
Notice how your presence,
Relaxation and focus might be significantly turned up.
And remember to practice this skill until you have it down and build on it with longer sessions as you continue on your journey.
Please share this track with anyone you think it might benefit and feel free to leave a like,
A comment,
To make a donation,
To ask a question and I hope you have an amazing day.
