Hello,
This is a meditation for silencing the mind.
Close your eyes.
Sit in a comfortable position.
Take a deep breath in and release.
Relaxing your mind,
Relaxing your body.
Take another deep breath in and release.
Relaxing even more.
Now just breathe naturally and observe there in and out your nostrils.
Just observe your inhaling and exhaling through your nostrils.
You are the observer of your breathing.
As an observer of your breathing,
You don't control it,
You don't change it,
You just accept it as it is.
Just observe there in and out your nostrils.
If you get distracted,
It's okay.
Just notice that you got distracted and return your attention to your breathing in a lovely,
Gentle way.
Just continue to observe your inhaling and exhaling.
If a thought arises,
It's okay.
It's natural for a thought to arise.
Just perceive that a thought has arisen.
And go back with your attention to your breathing.
You don't silence your mind with willpower or by forcing it.
You silence your mind by not engaging with your thoughts.
So just observe there in and out your nostrils.
If you get frustrated,
It's okay.
Just observe the thought of frustration and go back with your attention to your breathing.
Keep observing there in and out your nostrils.
You don't have to do anything.
Just observe there in and out your nostrils.
And every time you get distracted,
It's okay.
Just notice that you got distracted and return with your attention to your breathing.
Thoughts may arise naturally,
So don't fight with them.
Just notice them and return with your attention to your breathing.
Don't engage with your thoughts.
Don't feed your thoughts.
Just let them go away.
Keep observing there in and out your nostrils.
If you're feeling uncomfortable,
Just observe the feeling of being uncomfortable and return with your attention to your breathing.
Just keep observing there in and out your nostrils.
If you get distracted,
It's okay.
It doesn't matter the cause of your distraction.
Just notice that you got distracted and return with your attention to your breathing.
You silence your mind by observing your breathing and not engaging with your thoughts.
Just notice that you got distracted and return with your attention to your breathing.
And now we're going to finish this meditation.
So take a deep breath in and release.
Feel your body.
If you want,
You can move a little your body.
Just come back to this time and space.
And when you're ready,
Open your eyes.
Thank you for doing this meditation.
