Welcome to this meditation designed to take you beyond your inner voice to help you reconnect with your inner silence.
This meditation can be done either laying down or sitting up.
So just take a moment now to get comfortable in whatever position you're in.
Take one final look around the space you're in and then gently close the eyes.
Beginning with three deep breaths.
Inhaling fully and exhaling fully.
Feeling a sense of softening,
Of relaxation,
Moving through your physical body each time you breathe out.
Bring your awareness to the sounds going on around you.
Listening for sounds happening within the room and beyond the room.
Notice that no matter how loud or persistent a particular sound is,
It does not last forever.
Bring your awareness to the silence in between the sounds.
Notice how the sounds emerge from this silence.
And eventually pass away or fade away back into this same silence.
Just resting your awareness on the spaces in between the sounds.
The silence in between the sounds.
Begin to fold the awareness inwards now.
Noticing the sound of your own breath.
Feel the breath within your body.
Notice how the rib cage expands as you breathe in and contracts as you breathe out.
Feel the air in your nose and in your throat,
In your chest and in your belly.
Try to notice the exact moment that your next inhale becomes the exhale.
Try and pinpoint that space between the inhale and the exhale.
In the same way,
Notice the space between the exhale and the inhale.
Finding these two spaces at the top of the inhale and at the bottom of the exhale.
Noticing how the inhale emerges from this space and disappears into this same space.
Notice how the exhale emerges from this space and passes away back into this same space.
Resting your awareness on the spaces in between the inhale and the exhale.
Folding the awareness even further inwards now.
Begin to pay attention to the thoughts as they appear in your mind.
Noticing where your next thought emerges from.
When you're waiting,
Watching for a thought like this,
It may take a little longer for that first thought to appear,
But it always will.
Just like the sounds,
No thought that enters your mind lasts forever.
No matter how loud or how insistent a particular thought might be,
It eventually fades away.
Trying to bring your awareness to the spaces in between the thoughts.
Noticing where your thoughts arise from.
Noticing where they fade away back to.
Resting your awareness on the spaces in between.
Resting your awareness on the spaces in between.
Expanding the awareness now.
Encompassing the sounds and the spaces in between the sounds.
Encompassing the breath,
The feeling of the breath within your body,
And the spaces in between each inhale and each exhale.
And encompassing your thoughts and the spaces in between.
Just resting this all-encompassing awareness on the spaces in between.
And uplifting awareness of its effects in the fulfilment and the movement.
Begin to bring your awareness back into your physical body now.
Bring a small amount of movement back into your fingers and into your toes.
Begin to move and stretch your body the way you do when you first wake up in the morning.
And when you're ready,
Gently open the eyes.
Power back into your keys.
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