Turning Inwards

Turn your attention inward with this calming, guided meditation inspired by Pratyahara, the yogic practice of gently withdrawing from external distractions. Through breath awareness, mindful attention to sound and sensation, and a soothing visualization, you’ll be guided from outer busyness towards a quieter, steadier inner space. Ideal for moments when you feel overstimulated, distracted, or in need of grounding.
Includes music: 'Inhale Exhale' by Braden Deal for Uppbeat

Transcript

Welcome. This guided meditation. Invites you to gently transition from outer busyness towards an inner steadiness. Take a moment to arrive here. Settle into a position that feels comfortable and supportive either seated or lying down and if it feels comfortable to do so close the eyes or lower and soften the case Begin by noticing where the body meets the surface beneath you. Feel the weight of the body being received and supported. Notice the temperature of the air around you any sensations where clothing or skin or the surface beneath you make contact noticing sounds around you near. Further away. Letting each sound arrive pass through your awareness. And simply drift away and bring attention to the feeling of your breath the coolness of the inhale the warmth of the exhale subtle movement through the chest, The ribs and the belly no need to deepen or control the breath in any way Simply follow one full inhale. And one full exhale at a time. If your mind wanders, Gently return to the next breath. Now imagine that all your senses are like soft petals. Slowly turning inwards at dusk Allow the eyes to soften even further behind your closed lids the ears remain open your attention rests deeper inside the skin feels contact and temperature yet the mind does not need to wander outwards. If it feels supportive you might silently repeat the following words. I rest my attention in the quiet center of myself I rest my attention in the quiet center of myself. Come back to this breeze anytime you feel yourself drifting outwards. Now rest here for a few breaths Messing sounds remain in the background. As you feel the body breathing when attention moves outward once again notice that movement gently and return to the breath the weight of the body the quiet space within when you are ready. Begin to notice the room around you again. Feeling support beneath your body noticing the sounds near and farther away and begin to invite a little movement into the fingers or the toes moving the body gently when you're ready allowing the eyes to open or to lift the gaze in your own time Let's take one more breath in Exhale and may you carry this inner steadiness with you as you move into the rest of your day Thank you for practicing with me. I'll see you next time. Namaste.