Welcome to this mindfulness practice where we will enter silence at various times.
Pure silence.
Sit quietly.
You may wish to sit cross-legged or on a chair or inclining against a wall with your legs out long.
Stihira and Sukha,
The premise of asana,
Which means seated.
Stihira has been defined as alertness without tension and Sukha,
Relaxation without dullness.
In other words,
Be steady and comfortable.
Close your eyes down now.
Soften your jaw again and again.
Release all fatigue from your shoulders.
Now for a few minutes,
Just slow down using the breath to guide you to your inner world.
A world of serenity and appause.
Breathe in for the count of six.
Hold for a few seconds.
Breathe out for the count of six.
Hold for a few seconds.
In and out through the nose.
If this is too much,
Simply use a number that suits you better.
I shall remain quiet for a few minutes as you practice this.
Now come back to your normal breathing,
Whatever that may be for you.
Find an anchor,
Something to hold the mind's focus,
Such as the sounds around you,
The sound of your breathing,
Your heartbeat,
Or perhaps the sensation of the air gently caressing your face,
Or the expansion and contraction of the body filled with each inhale and exhale.
The mind will drift away.
That is what minds do.
And so for the next 15 minutes or so,
You will hear intermittent sounds of chimes to bring you back to your anchor and to guide you into a deeper state of meditation.
This is for those who prefer to practice with long moments of silence.
Let us begin.
You will hear my voice soon again as we come to the end of the practice.
And now gently bring your awareness back to the room and rest your hands at your heart.
The power of hope and compassion shines most brightly in the darkest of times.
Let us protect,
Support,
And inspire each other so that we may all abide and flourish in the palm of the universe.
This is Anne-Marie with love.
