The Art Of Sitting In Stillness

Welcome to the art of sitting in stillness.

I'm Yin Shan,

And today I'll guide you through this calm meditation practice.

Let's start by finding a comfortable,

Quiet place where you can sit upright with dignity and ease.

Close your eyes or soften your gaze and let your body settle into stillness.

Take a deep breath in and as you exhale,

Feel yourself returning home to your inner sanctuary.

Like the peaceful image of the Buddha,

Envision yourself radiating calm,

Stability,

And kindness.

Bring your attention to your breathing.

Feel the natural flow of air moving in and out of your body.

Breathing in,

Feel the nourishment of this moment.

Breathing out,

Release any tension or worries.

Allow your mind to become spacious like a vast open sky.

Let your heart grow soft and kind,

Embracing whatever arises within you.

As you sit,

Acknowledge your emotions,

Whether they are joy,

Peace,

Irritation,

Or pain.

There is no need to push them away or cling to them.

Simply observe with a gentle,

Loving awareness.

Let it come.

Let it stay.

Let it go.

Imagine those thoughts and emotions like clouds passing through the sky.

They appear,

They linger,

And they drift away,

Leaving the sky untouched.

If you feel discomfort in your legs or feet,

Allow yourself to quietly and mindfully adjust your posture.

Stay present with your breathing.

As you make these small movements,

Maintain your connection to stillness.

After sitting meditation,

You might enjoy transitioning into walking meditation.

Take one slow,

Mindful step with each in-breath and each out-breath.

Feel the harmony of your body and mind moving together,

Grounded in the present moment.

As we come to the close of this meditation,

Take one final breath.

Feel the peace you have cultivated radiating from within you like a warm light.

Carry this sense of stillness and balance with you into the rest of your day.

Today,

Yin Shan was with you.

I'm the voice and creator of this meditation.

I'm happy to keep you company.

Let me know how you're feeling in the comments and repeat this practice as often as you like.