Welcome to this practice.
In our bustling,
Ever-connected world,
Overstimulation can lead to us feeling overwhelmed,
Frazzled and disconnected from our inner peace.
We're hit with stimulation all day.
We wake up,
We check our phones,
The news,
The emails.
We start engaging with the internet,
Our co-workers,
Maybe listening to podcasts and music throughout the day.
Even at home,
We're talking with loved ones,
Watching a TV show,
And receiving a lot of sensory input.
Sounds can bring us joy and fulfillment.
There might be music that really touches your heart,
Conversations with people you care about,
Or the sweet songs of birds outside.
But we can also become used to having sounds and input,
A feeling of companionship that we get from these things,
Helping us to feel less lonely.
And so sounds can almost be an addiction to distract us from ourselves.
In this practice,
We'll experience relief from the noise by taking some space for silence.
And the silence allows you to hear your inner voice more clearly.
It gives you space to mentally process events or the day,
Challenges that you've been working through,
And an opportunity to reflect and learn from your experiences.
When you connect with yourself,
Apart from the noise of unforced stimulation,
You can find more peace within.
And so let's begin.
Find a comfortable position,
Either seated or lying down.
Close your eyes if it feels right to you.
And take a deep cleansing breath.
Inhaling slowly through your nose,
Filling your lungs completely.
And then exhaling softly through your mouth,
Releasing any tension or stress you may be carrying.
Feel the air moving in and out as a soothing rhythm that reminds you of your own inner stillness.
As you continue to breathe deeply and steadily,
Imagine a soft golden light surrounding you.
This light is warm and nurturing,
A protective cocoon that shields you from the noise of the outside world.
Allow yourself to sink deeper into this light,
Feeling its gentle embrace.
With every breath,
Feel your body relaxing more and more.
Notice the sensation of your muscles releasing,
Your shoulders softening away from your ears,
Your jaw unclenching,
Letting go of any residual tension,
Knowing that in this moment it is completely safe to be at ease.
As you continue to sense both the inhalation and exhalation,
See if you can find a pause at the top of the inhale when your body is filled with air,
And at the bottom of the exhale,
Feeling the sensation of empty.
Breathing in,
Pause.
And breathing out,
Pause.
Inhaling,
Pause at the top.
Exhaling,
Pause at the bottom.
Continue like this,
Listening to the gentle sound of your breath and the open space of the pause.
Continuing to tune into this breath pattern and the quiet space within your heart,
Free from external distractions.
Slowly breathing and be.
This calm space is your inner sanctuary,
Always available to you as a place of refuge and renewal.
Begin to bring your awareness back to the present moment,
Feeling the surface beneath you,
The air on your skin.
Taking a few more deep nourishing breaths.
And when the time is right,
Start to slowly wiggle your fingers and toes,
Opening your body with gentle movements.
When you're ready,
Slowly open your eyes,
Carrying with you the sense of peace and calm you've cultivated through this practice.
Take a moment to notice how you feel and maybe make an intention to carry this peaceful energy with you as you move back into the rest of your day.
Whenever you feel overstimulated or overwhelmed,
Know that you can always return to this place of calm renewal.
Thank you for taking this time for yourself.
May you carry this peace and centeredness with you in all that you do.
