Hello and welcome to this meditation centered around clearing the noise.
The world can feel like the loudest place and if possible our minds can feel even louder.
Taking in so much information and it can feel like an uphill battle,
Trying to find ourselves beneath all of that.
This meditation is your gentle guide.
And back to you,
To hear yourself again,
Beneath it all.
And find that centered feeling of quiet again,
Underneath everything.
So let's begin.
Finding comfort where you are,
Maybe that's seated,
Maybe you're laying down.
But allow your body to settle,
To be held by what's beneath you,
To let go.
And in that letting go,
Surrendering any weight you feel on your shoulders in this moment.
Stretch or move your body in any way that you need to,
To help yourself settle here.
And then whenever you're ready,
Find stillness and gently invite your eyes to close.
Start to scan your way around your body,
Just noticing any areas of sensation.
Maybe that's between your skin and your clothes,
Your hips and your chair,
Or your skin and the air around you.
Without getting too stuck on any one place,
Allow your attention or your mind to be curious.
Let go of any sensation you feel needing to change.
And once you're ready,
Bring your attention now towards your breathing.
Just observing that natural ebb and flow of breath make its way through your body,
Wherever you sense that movement the most vibrantly.
Maybe you sense your breath around the rise and fall of your chest.
Maybe you feel it more around the root cage,
The rise and fall of your belly,
Or even the sensation as the air flows in and out through your nose.
Let go of right and wrong,
Should,
Should not.
Instead,
Can you let go and be with what is.
Observing this breath as it is,
Where you find it,
And with the eyes of wonder.
Observing this breath like it's the most important place in the whole world to be.
Now see if you can start to go deeper and observe that breath almost from the inside out.
So placing your attention at the center of your breath.
It's almost like you're watching that breath expand and contract around you.
This space,
The core of your breath,
I find is one of the quietest spaces in the world.
And every time you reconnect with this quietness within,
Every time you breathe your mind quiet,
Tap into a freedom,
Freedom from the noise around us,
And connection with the truth within.
The truth that can only be found in this quietness.
The more that you connect and come back to this space,
The more empowered we become as well.
Empowered beyond the noise.
Assured in the knowing that no matter how loud the world gets or your mind feels,
You can always come back here.
Seeking out the core of the next breath.
Observing it from that still space,
From the inside out.
And just hanging out here for as long as you can.
Just for the next few minutes here,
I will be quiet.
But see if you can.
Keep coming back to this space.
Whenever your mind wanders off into thought,
Into story,
Into list making,
Just acknowledge and accept that wandering.
Leave it where it is and let it go.
Then travel back through your body.
Seeking out that next breath from the inside out.
Follow the breath from this space.
And just keep making that journey as often as you need to.
Just for the next couple of minutes here,
I'll mind the time and I'll be back to you in a couple of minutes.
Once again,
If your mind has wandered,
Just acknowledge and accept that thought.
Travel back to you,
Back through your body and seeking out that next breath.
Finding the center of the breath and observing that ebb and flow around you from this space,
This quiet space within.
Once again,
Just finishing the practice,
Anchoring into that deep knowing that no matter how loud life feels,
Quietness is always this close.
Quietness and calmness is already here within you all the time.
All you need to do to tap into that feeling is come back to this space within.
Seeking out the center of the breath,
Wherever it may be.
Whenever you're ready,
Start to wake up your body.
Maybe just moving your fingers and toes or stretching your neck.
And take your time,
But whenever you're ready,
Gently open your eyes.
Thank you so much for sharing this practice with me today.
Come back here anytime and every time you need.
Have a great day and take care.
