Hello and welcome to Journey to Mindfulness.
Welcome to today's practice which is a guided meditation on silence.
My name is Letitia and I will be your guide on this journey.
So please find a space where you won't be disturbed,
Where you can be fully comfortable,
Supported and we'll start the practice shortly.
So wherever you are make sure that you are comfortable,
Maybe in a cross-legged position,
In an easy seat or perhaps reclining onto your back,
Laying flat.
You can also use any props of your choice,
Maybe cushions,
Blankets,
Whatever you need to be even more supported and comfortable where you are.
And I will now invite you to either close the eyes down or look at a fixed point in front of you.
And bring your full attention to this moment,
To the place where you are.
Become aware of your own presence and perhaps of the presence of others around you.
Allowing your body to rest in stillness here,
Take slow deep and gentle breaths and each time you exhale,
Release the effort and tensions held in your body.
With each release,
Rest deeper in the stillness.
Become the stillness and let your body fully rest.
And I'll now invite you to bring your full attention to your speech,
Even as your outer voice is now silent.
Outer voice is now silent.
Be aware of the noise you usually experience from the outer world,
The news,
The social medias,
The voice of strangers,
Colleagues,
Family,
Friends,
Loved ones.
Be aware of the noise of conflict,
Discussions,
Arguments.
Be aware of it and take a deep and full and gentle inhalation.
And each time you breathe out,
Just let it go.
Breathe it out completely.
Be aware of the noise and breathe it out.
And start to feel the silence in yourself and rest here.
Listen to the silence.
Feel the silence.
Rest in the silence.
There is a deep sense of peace in the silence.
Just rest here.
And bring your attention to your heart.
Whatever blockages or pain,
Whatever sense of darkness,
Conflict,
Confusion,
Anxiety,
Or even disconnection,
Be aware of that.
Bring the light of awareness into the experience of darkness.
Breathe deep and nourishing breath into your heart and as you release each breath,
Feel your heart opening more and more.
With each inhalation,
Bring nourishment into your heart.
With each exhalation,
Feel supported to open and to rest in openness.
Rest here in the sacred space of your heart,
The mother space,
The source.
And start to gradually focus on a personal struggle or challenge where you feel your where you feel your efforts of your body,
Your speech and your heart are draining and exhausting you.
Whatever you are personally being affected by at this moment in your life,
Be aware of that.
Yes,
It is happening.
Recognize what is happening.
Recognize this noise in your body,
Perhaps a sense of restlessness,
Agitation,
Disconnectedness,
Constantly feeling like you need to do something or feeling powerless to do anything.
Be aware of that.
Recognize the noise of your own inner speech,
Arguing,
Self-criticizing,
Pointing out what is wrong with yourself.
Recognize your mind expecting,
The noise of wanting things to be different,
Not connecting with who you are,
Not connecting with what you have,
Always looking at what is missing and engaging with those thoughts and emotions is the inner noise.
Be aware of this inner noise.
Be aware and let it go.
Recognize it and bring the light of awareness to this noise and let it go.
Release it and rest.
And start to feel the silence.
Feel the silence in your body,
In your mind,
In your thoughts,
In your thoughts.
Feel the silence in your body.
Feel the silence in your speech.
Feel the silence in your heart.
Rest here in the openness of the silence.
Rest here in the peacefulness of the silence.
Rest here in the liveliness of the silence.
In the silence there is fullness.
If you have been fearful,
Uncertain and worried,
In the silence there is confidence.
If you have felt lack,
In the silence there is completeness.
In the silence there is joy.
In the fullness of the silence there is nourishment and strength.
As you are connected to inner silence,
You are able to feel and see the light and presence of higher qualities and to share these qualities with others.
This is the power of the fullness of silence.
You can rest here in silence for as long as you wish and continue to allow your inner confidence to arise.
Be aware of that confidence and rest.
I will leave you here.
I am very grateful for you for joining me for this practice.
And once again you can rest here as long as you wish and come back to your day whenever you wish.
You have a beautiful day.
