Guidance Into 2 Minutes Of Silence

This meditation is designed to help you learn to meditate on your own by holding only 2 minutes of silence. The other time is spent verbally guiding you in and out of focusing on the breath. This is the meditation you want to start with for the Guidance into Silence Meditation series, starting with a small amount of silence, and letting the silence become longer and longer with each meditation as you go along. This technique of meditation is great for learning how to be able to meditate on your own without any guidance one day.

I really hope this meditation helps you to grow and strengthen your focus and personal meditation practice!

Transcript

Welcome.

Take a moment to get comfortable.

Maybe rocking from side to side,

Making sure you're directly sitting on each sit bone.

Rolling the shoulders up and back a few times,

Finding a tall spine.

Hands can sit on either the lap or the knees.

Taking a deep breath in,

Filling the belly with air.

On the exhale,

Close the eyes.

Relax the face,

Relax the low back,

And bring your awareness into your being.

Start to become aware of the body,

Of the breath,

Of the thoughts,

Without trying to change,

Control,

Or judge them.

Watching them be exactly as they are.

You may start to focus on your natural breathing by bringing your awareness to your nose.

The inner walls of the nose,

The outer rims of the nostrils,

Wherever you feel the air flow,

Maybe the chest or the belly,

Wherever you feel the most comfortable observing your breath.

No matter how many sensations you notice or how many thoughts arise,

There is no right or wrong.

Just observing yourself exactly as you are.

Your only duty is to be here with yourself in the present moment.

No matter how many times thoughts come up,

Just keep redirecting your awareness back to your breathing over and over again,

Without trying to change or control it.

Watching your breath move continuously in the present moment.

Allowing any feelings or sensations to come and be exactly as they are.

With a feeling of contentment.

And now I will leave you to yourself for two minutes to just be,

Just observe,

To help you strengthen your awareness.

And that two minutes starts now.

And to bring this meditation to a close,

Bring your awareness back into your being.

The body,

Mind,

Breath,

Accepting yourself exactly as you are.

Feeling content and taking a deep breath,

Letting the belly fill with air and exhaling it all out.

Whenever you are ready,

You can open your eyes.

Well done.

You put in the good work today.

Enjoy the rest of your day.