This guided meditation is an effortless way to feel the inner silence.
To start,
First of all,
Find a comfortable spot.
You can sit or lie down in a quiet,
Safe space where you feel supported.
You don't need perfect silence or stillness,
Just somewhere you won't be disturbed.
So even if there are mild sounds around,
There is no problem with that.
Now you can close your eyes.
This helps you withdraw your attention from external distractions,
But if you prefer it's okay to keep them open also.
You can keep a soft gaze if you prefer.
Fully fill your lungs with fresh oxygen and exhale extremely slowly.
Do it two more times,
Inhale and feel that oxygen is filling your lungs and providing fresh blood to the entire body,
Exhale extremely slowly.
Now acknowledge your surroundings,
Notice the sounds around you,
Maybe a car drives by,
A bird chirps or there is a chatter in the distance,
Whatever you hear,
Allow it to exist.
These sounds are just happening,
What does it matter?
There is no need to label these sounds or analyze them,
There is no need to like or dislike any particular sounds.
Simply notice without judgment.
Now bring your awareness to your body,
Notice sensations like warmth,
Coolness,
Itching or tension,
Be aware of different types of sensations,
This is just a sensation,
It's happening by itself,
What does it matter,
Let it be,
Ignore the urge to change or control anything,
The body knows what to do,
Just like heart beats on its own without your conscious effort,
Digestion happens on its own,
Blood flows in the body on its own,
The body knows what to do.
Now turn your attention to the breath,
Feel the natural flow of air entering and leaving your body,
There is no need to slow it down or deepen it,
Simply observe it as it is.
Now shift your attention towards your mind,
Welcome the mind's activity,
If thoughts arise,
Let them come,
Thoughts are just happening,
Let them pass by.
Imagine each thought like a cloud in the sky or a smoke from incense sticks,
It appears and disappears,
Fading away on its own,
When you take interest in any particular thought,
Then a chain of thoughts appear but any individual thought cannot stay for long and if you do not take interest in them,
Then they have no power,
No strength,
It fades away very quickly,
At this stage drop the idea of control,
Recognize that everything,
Sounds,
Sensations,
Breathing and thoughts,
Everything is happening on its own,
You're not doing any of it,
You're not doing any of it,
There is no doer here,
Everything is just happening,
I am the silent witness,
Let yourself sink deeper into this effortless state of simply being,
Here you are aware of all types of movements around you,
Different types of sounds,
Body sensations,
Breathing process,
Thoughts appearing and disappearing,
All these are temporary experiences and you are in a state of choiceless awareness,
You neither like or dislike any of these experiences,
You're just aware of them,
Everything is happening on its own,
Here in this moment,
If you notice that your mind is trying to judge anything or trying to do something,
Gently return to this sense of allowing,
This effortless state which is witnessing this movement of the mind also,
You're not trying to do anything and to do nothing,
No effort is needed,
May try to do things,
May try to understand,
May try to judge but ignore all that,
It's temporary mental activity,
As soon as you lose interest in that activity,
It disappears,
Then you're again in this peaceful silent presence,
Enjoy this stillness,
Notice how inner silence arises naturally,
When you stop trying to control or resist,
Let your body relax,
Let your breathing process relax,
Let your thoughts relax,
Let them come and let them go effortlessly,
No resistance,
No interest,
Let them come and go,
If any movement happens in the mind,
You can easily ignore it and come back to this effortless,
Relaxed state,
No need to resist or fight with the thoughts,
As soon as you notice that attention got distracted,
You can effortlessly ignore that mental activity and you'll find yourself again in this relaxed,
Effortless state,
Of your own inner space,
In this effortless state,
As long as comfortable,
So,
Notice that this inner silence is always here,
Even when the mind is busy in thinking or even if it is stressed or angry or frustrated,
Whatever,
This silent witnessing happens all the time,
All you have to do is acknowledge it,
It is accessible all the time,
Even when the body and mind are involved in activities,
You can pause anytime and return to this witnessing,
Where nothing moves,
Where you are always relaxed,
Witnessing what is happening at the level of surroundings,
At the level of body,
At the level of mind,
You are none of this,
You are always in your natural state,
Only mind can get stressed,
Only mind can get dissatisfied sometimes,
But you are always witnessing all these movements,
All these fluctuations in the mind,
As soon as you return to the witnessing,
You are free from the mind,
Now it doesn't matter what mind is feeling,
What mind is thinking,
As soon as you lose interest in the mental activity,
Mind relaxes and returns to its source,
Your pure state,
Keep returning to this pure effortless state of your own true self.
Namaskar.
