Hello,
Welcome to this meditation.
The meditation will be focused on the breath and how to switch on the white noise in your mind when you close your eyes and when you focus on something so deeply.
And I would like to promote that for you to stay during the day.
We will start this meditation with some gentle exercise on the shoulders and on the neck.
And also preparing for a breath component.
I would like you to start to inhale deeply and exhale,
Bringing the chin closer to the chest.
Inhale up,
Keeping the spine aligned and exhale the chin to the chest.
Inhale,
Slightly lifting the chin up without crunching your neck and exhale bringing the chin close to the chest.
Inhale,
Start to bring the chin to the left side to the shoulder and then slightly up,
Meeting to the right and then exhale down.
Inhale once again,
Hop the chin to the left side,
Up,
Exhale,
Start to come down through the right side.
One more to this side.
Exhale,
Bring the chin closer to the chest.
Now that you exhale,
Inhale,
Bring the chin close to the right side of your shoulder,
Is continuing inhaling up and then bringing the chin to the left side and then down,
Exhale.
Two more,
Inhale and exhale.
One more,
Inhale,
Rotating the head from the right to the left.
Exhale,
Bring the chest down,
The chin down close to the chest.
Inhale,
Bring the head to neutral.
The next exercise I would like you to inhale,
Bring the shoulders up close to the ears and exhale,
Release all the tension and release the shoulders back down.
Inhale,
Shoulders close to the ears and exhale,
Release.
One more,
Inhale and exhale,
Sigh.
Breathing deeply,
Focus on the breath and in the peaceful and calmness that the breath can bring to your mind.
Allow to use that breath as an anchor to bring you within,
To feel the sensations of the breath and also to observe how you feel right now.
Without any clinging,
You let it go and continue breathing.
One more breath.
Now start to bring the shoulders up,
Inhale,
Close to the ears,
Then forward,
Then down,
Exhale,
Back,
Inhale.
So rotating the shoulders up front to back,
Three times one direction and when you finish,
Continue to do the opposite direction for three times.
Continue breathing,
Inhale,
The shoulders go up,
Exhale,
Shoulders go down.
After these small exercises,
We will be ready to sit down in the comfortable position and then can be on the floor with a cushion under or without with your cross-legged or in Padmasana.
If you feel comfortable also in the chair or lay down with the belly up is also available to you.
Find a position where you can sit down for at least 15 to 20 minutes where is no tension or any discomfort.
So prepare your props,
Prepare your cushions,
You also can place cushions under the knees,
Under the sitting bones and if you feel comfortable you can also be close to a wall where you can lean your back and keeping the back up straight.
On the back up straight,
The shins slightly tucked in and with the hands poised onto your knees or on top of each other by the belly.
Now that you find yourself in a comfortable position,
We like to start by softening the eyes,
Close the eyes or a soft gaze,
It's up to you how you feel comfortable.
And now start to focus on the outer side noise,
Any noise that can be around you,
It might be the traffic,
You're perhaps using the headphones so you're not going to find much noise besides my voice.
But if it's any sensations that come from the outer side I would like you to just observe and let it go on exhale.
And now we've moved into the inhale and on each exhale you withdraw within more and more into yourself.
So abandoning the sounds outside on the outer and start to withdraw within and listening to the sounds and the inside of yourself.
We're using the exhalation to allow that noise to become silent.
And the way we did with the shoulders and exhale,
Relax fully dropping everything down and let it go.
Do the same with the mind,
With the noise in the mind,
With your thoughts.
Allow the mind to come still with no noise.
And if it's a noise is that the white noise we spoke in the beginning,
A sensation of completely stillness and peaceful.
So we want to promote that stillness,
That focus that makes you come through the day without having so much noise in your mind that sometimes it is so loud and disturbing.
So use the exhalation to start to silence that noise,
To start to appreciate that peaceful silent sound into your mind and cultivate that.
And keep breathing in,
Out.
As you notice sometimes our minds is like sometimes using and reading a newspaper is all the time these different topics,
Different actions,
Different events showing up in our minds.
Or like a television that the sound is so loud that becomes so noisy.
With time we become more calm and more still and instead of jumping and having these so many topics going on into our minds,
The mind comes into a more focus,
Objective point of action.
Continue inhaling deeply and exhale.
And I advise you to start to extend the exhalation.
So when we inhale we will inhale for four and we exhale for six.
Because when we inhale the lungs fill up.
We start inhaling through the belly all the way to the chest bringing this oxygen that activates all our cells.
But the exhalation if it's prolonged then will promote that parasympathetic system,
Nervous system in your body which makes everything more relaxed and more calm.
So inhale for one,
Two,
Three,
Four.
Exhale for one,
Two,
Three,
Four,
Five,
Six.
Inhale one,
Two,
Three,
Four.
Exhale for six,
One,
Two,
Three,
Four,
Six.
Continue inhaling by your own counting to four on the inhalation and six by the exhalation.
So inhale opening the breath comes in opening the chest and opening the lungs.
You exhale the breath goes out the shoulders slightly come in.
It's like closing the newspaper so the noise and the news become less and less.
So I'd like you to imagine the closing of the newspaper on the exhale.
It's like you're closing each conversation that comes into your mind.
Allowing that white sound to put dominance in your mind.
After executing this exercise eventually the book or the newspaper will just become closed.
And now I would like you to continue breathing and performing this way for the next five to ten minutes by your own.
At some point you feel like you opened the eyes.
Open the eyes in the soft gaze very gentle aware how to open the eyes or if there's any movement you need to do also bring the awareness how you're going to make the movement.
What's going to move first,
How you're going to move and how you're going to be still again.
And then close your eyes again or into a soft gaze.
Dianca.
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