If you haven't done so already,
Settle down into a comfortable seated position,
Something that feels good for you,
Your go-to meditation position.
With your eyes closed,
Start to just listen to everything around you.
Pay attention to the noises in your space.
My voice,
Obviously,
But pay attention to the background.
Is there any slight humming?
Maybe you can hear traffic,
Birds,
Whatever it is,
Maybe nothing.
It's very difficult to get complete silence.
Just listen to those noises and let your body start to soften.
Let your shoulders relax.
Even though your spine is nice and straight,
See if you can just kind of soften around it,
Taking long,
Slow,
Deep breaths.
You're priming your body,
Bringing it into a place of peace,
Stillness.
See if you can imagine in your mind that you're pulling away from the noises around you,
As if you're moving into the wall,
Moving into the back of the chair,
Sliding into the surface,
Feeling you.
The noises are still there,
But they're in the background,
Dulled,
Non-important,
Insignificant now.
All you're focusing on is the movement that the breath causes in your body as you breathe in and you breathe out.
Use visuals in your mind if it helps.
Follow step-by-step the breath,
The subtle movements in your body if it helps,
But try and keep your mind just solely on the action of your breathing.
That's about as easy as I'm going to make it for you.
Today,
We're going to sit in quite a lot of silences.
Guidelines are whenever your mind wanders,
Bring it back to your breath,
Bring it back to the movements.
Create a visual in your mind,
Maybe a color that you're breathing in or breathing out.
Today is all about focusing,
Refocusing,
Refocusing over and over,
Practicing bringing yourself back to stillness and quiet and inner peace.
See if you can think and feel and focus on every single tiny little subtle movement of the breath.
That should take you some time.
Like a cycle,
You could start with feeling your chest,
Feeling your lungs and so forth and go around and around.
See if you can let your heartbeat,
The pulsing of your heart,
Just follow it like a beating drum,
Like the shamans use.
See if that can help you go deeper.
Can you let go of the sensation of moments passing by,
The thoughts in your mind?
Can you let go of your pain?
Feel as if on your next exhale,
You're coming out of your body just like your breath.
You start to float away from all of it.
Notice the constant chatter of your mind and see if you can feel that part of you that's separate,
Like that constant chatter of your mind is like the noises around you in your room.
As you float,
You float away from it so it's just a dull noise in the background doing its constant thinking,
But you've detached,
Pulled away and separated and you're floating.
It's just like a muffled noise,
Everything is muffled as if you're in your own little cocoon floating away.
What is this part of you that listens to the voices,
The thoughts in your head?
Who is this part of you?
This part of you that's open,
Spacious,
Connected to all around you,
Separate from the noise of your mind,
The noises in the room.
Who is this part of you?
Feel the duality of you,
Feel your mind being pulled to your body,
Certain feelings and sensations in your body,
Calling your attention back.
Get this,
That floaty other part of you that's out there,
Being that's completely separate.
These two aspects of your reality,
Be aware of them,
Notice them,
Feel them.
If you can reach that place,
That nothingness,
That space that I'm talking about in one aspect of you and be in your body,
Be in the noises,
Be in the thoughts,
In the other aspect.
If you can reach this duality,
Just recognize that this is you all the time.
These two spaces coincide in inside of you.
There'll be days when you can't get there.
There'll be days when you can't feel that space.
All you'll feel is the noises,
The voices,
The thoughts.
And that's okay too on those days.
Be kind to yourself.
It's just one of those days.
Create a little bit of movement in your fingertips.
Just the slightest stroke of your thumb and your fingers.
Feel your skin.
Allow your consciousness to be pulled more into that part of your body that thinks,
That notices,
It's physical,
The noises,
The distractions,
Life.
Pull your body and your attention and your consciousness completely back into that side of your being.
Know that the peaceful,
Open,
Spacious,
Quiet cocoon is always there.
For now,
We're going to be coming back into more of a beta brain frequency,
Opening your eyes,
Coming back into your day,
Your room,
Your body,
Your life.
Maybe take a nice,
Big,
Deep breath in through your nose and breathe out through your mouth.
Take a few deep breaths.
Give yourself a little bit of praise for doing your meditation practice today.
Namaste,
My friends.
