Welcome to a guided meditation for inner silence.
Let us begin by just finding a relaxing position,
Either seated with your legs crossed or laying down.
You may choose to gently close your eyes or have them remain slightly open,
Gazing at a singular spot.
When you are comfortable and relaxed,
Begin by bringing your awareness to your five senses.
Start by noticing the rise and fall of your breath,
Counting each inhale and exhale.
Allow yourself to focus on this breath for a brief moment.
Start to notice the sounds going on around you.
Are you able to tune into them and notice each and every one without holding on or attaching?
Allow your awareness to work like a gentle flowing river stream.
Now you may attempt to extend your awareness to your sense of touch.
If you are sitting down,
Are you able to feel the floor or the chair?
Are you able to notice the textures around you and your own clothes?
Notice the air that touches your bare skin,
Your face,
Your fingertips and toes.
Remaining your awareness on your sense of touch without holding on or attaching.
Let us now slowly leave the outside world and shift our attention towards the inner world,
The mind.
With your eyes closed,
Focus on the blank screen or space where your eyelids are.
Imagine it's a TV screen.
Watch this space for any thoughts,
Memories and scenes that may arise.
Notice the thoughts and emotions like waves washing up against the shore.
Then let the waves return to the ocean,
Letting go of them completely.
Try not to make them stay.
Continue to imagine your thoughts and emotions as waves coming and going in the mind space.
Now in your blank screen behind the eyelids,
I invite you to imagine that you are currently on a boat out at sea,
You're noticing that there aren't any boats around you and you're out there alone on your boat,
Surrounded by deep waters.
And you pick up your fishing rod and then you attach your bait to the hook before arching your arm backwards and throwing the line out into the sea.
Subconsciously choose something that arises,
Perhaps a problem that you've been focused on lately.
Focus and reel in this thought,
Memory,
Emotion or experience until it breaks the surface of the water.
Now as it's in your hands,
Examine it,
Observe it and watch the thought.
Then cut the fishing line and release the thought back into the ocean.
When you're ready,
Cast your line out into the ocean once again,
Finding a thought or an experience and reel it back in.
Once you've acknowledged it,
Release it back into the sea again.
This time as you cast your line into the ocean,
Rather than selecting a particular thought or experience,
Allow your thoughts to just show up spontaneously.
Allow yourself to observe and experience the thought for just a brief moment before choosing to let go of it completely.
You may continue this activity in your mind in a total state of calmness,
Remaining focused yet not attached.
You may notice that these thoughts are coming from a deeper place within you or from a deeper part of the ocean.
Let us again bring our awareness back to the blank space behind our closed eyelids,
This inner space.
If you can,
Allow yourself to just focus on the pure awareness of this inner space,
Freed from thoughts,
Emotions or memories.
And if you find that some images do arise,
Allow them to dissolve on its own.
The thoughts coming up and going as they please,
Just like waves in the ocean.
You may find it useful to synchronize your breath with the sound of the ocean waves crashing up against the shore,
Synchronizing each inhalation and exhalation with the waves that crash against and recede back into the ocean.
And now when you're ready,
Slowly bring your awareness back to your body and what is going on around you,
The sounds,
The smells,
All the sensations,
Your sense of touch.
So you begin by moving your fingers and toes,
Returning the awareness to the physical body.
Take a moment to sink back into the body,
Adjusting your position if needed.
Now gently open your eyes and let in the sights of your physical surroundings.
We are now at the end of our inner silence meditation.
I hope you bring your sense of calm and mindfulness into the rest of your day.
Or if it is the end of your day,
I hope you enjoy a peaceful sleep.
Namaste.
