Settling Into Stillness (10 Minutes)

This meditation offers a simple resting in presence. Guidance is light and spacious, allowing stillness to emerge naturally. There is nothing to fix or improve. Just a few minutes to be with what is already whole.

Transcript

So just finding a comfortable position,

Whatever that means for you today,

Whether you're sitting down or lying down,

Just making sure you have a straight enough spine,

Relaxed and also awake and alert.

Maybe taking a couple cleansing breaths in,

Relaxing any areas of obvious tension in the body,

Maybe relaxing the eyes,

Muscles around the eyes,

Behind the eyes,

Relaxing the jaw,

Maybe relaxing the shoulders and softening the belly,

Maybe bringing your attention to the breath,

The natural in and out of the breath.

Maybe that's experienced as the rise and fall of the belly or chest,

Or as a coolness in the back of the nostrils or throat,

Or maybe noticing the whole body breathing,

Noticing the body breathing all by itself.

Maybe thoughts come and go,

Just allowing thoughts to rise and fall,

Allowing them to pass through your awareness like clouds in the sky,

No need for meaning-making,

Just noticing,

Noticing and being with that which does not come and go,

This wake,

Alive presence,

That we are,

This awake,

Alive silence within and throughout the field of experience,

Just this moment,

Nowhere to go,

Nothing to do and nowhere,

Just here and now,

And as attention settles and just noticing the silence that's here,

Beneath it all,

The silence,

Just this breath,

Just this moment,

Awake,

Alert,

Clear presence that we are,

And the joy of being that,

And just this moment,

And just this breath,

And just this moment,

And just this