Quieting The Inner Voice

Let the rhythmical movement of the breath and the sound of the sea, clear your mind.

Transcript

Quieting the inner voice.

Take some time to find a comfortable position,

Sitting on a chair or cross-legged on the floor.

Bring a cushion under your sit bones and begin to rock your pelvis a bit forwards and backwards,

Until you find what fills to you as a neutral position for your lower back.

Feeling your spine standing over your pelvis,

Finding your center.

A place where you can feel the muscles of your lower back and abdomen relaxing a little.

A place where you feel the support of your bones.

Turning your attention to your breath now.

Listen to the length of each inhalation,

Each exhalation,

The pauses between them.

Imagine your breath filling your chest,

Your ribs,

Your belly.

Inhaling,

Let your abdomen expand.

Exhaling,

Pull your belly button gently towards your spine.

Again,

Feel the length of each inhale,

Each exhale.

Breathing easily,

Slowly,

Without creating pressure in your throat or mouth.

With your next inhale,

Bring your attention to the edge of your nose.

Follow the cool air coming in through your nostrils as you inhale,

The warm air coming out as you exhale.

Keep your awareness at the tip of your nose,

Experiencing the alternating currents of warm and cool air as you breathe.

Imagine your breath become easier still,

Allowing the pauses between inhale and exhale to disappear.

As the air moves freely now,

Feel the boundaries between inside and outside dissolve.

As thoughts arise,

Gently,

Easily,

With every exhale,

Let them go.

Connecting now the mind with the breath.

Take notice of your internal voice,

The voice you use to comment the present.

Think of past or future.

And now,

Think of the sound the wind makes,

The sound the sea makes.

Choose your sound and as you exhale,

Let your inner voice quiet your mind.

Inhaling slowly,

Quietly,

Exhaling.

New thoughts will arise.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

With every exhale,

Let them dissolve.

Reviews

A beautiful session, thank you. The pace, your voice and words, and silence created an effortless and restful practice. Soothing session for my brain.

So wonderful….I love all the space left to get lost in the waves.

Lovely! Thank you 🌟🙏🏽🌟

I like almost everything about this, particularly the wave sounds and the quality and pitch of the leader’s voice. The wave sounds do not seem either repetitious or too variable; perfect.

Thank you 🙏🏼 this is exactly what I needed at this moment in time. Namaste

One of the best guided meditations ✨

Excellent! Love the ocean waves....

The rhythm of the waves was very effective in carrying random thoughts away.

Perfect, thanks ❤️

Really soothing sea sound. It’s minimal guidance which was tough for me today as my mind wandered but I feel blissful now. Thank you for sharing. Namaste 🙏🏼.

A lovely meditation with minimal guidance to set you up and then go it alone. Thank you.

Guidance at the beginning and then a long period of silence/ocean waves. Very nice. 🙏

Perfect balance of guidance and then silence with nice ocean wave sounds. Awesome way to start my day!

Soft feminine voice with a touch of accent, bordering on ASMR, followed by sounds of waves. Perfect for me 🤗

Lovely. Thank you 💜

Excellent meditation! High quality recording and very soothing.

Calming and peaceful

Lovely morning sea sound experience thank you

Very relaxing and time to practice just being at the end. Thank you

The ocean sounds helped me focus on my breathing and quiet my thoughts. Thanks 🙏