Mindfulness Dose: Stress Reduction, Inner Calm And Stillness

This 10-minute vipassana practice is designed to help you cultivate stillness, peace, and harmony. Regular Vipassana meditation also reduces stress and anxiety levels, promotes relaxation, and helps you feel more centered and balanced. As you cultivate mindfulness through meditation, you may also find that you become more aware of your thoughts and emotions, which can help you manage them more effectively. Use this every day for at least 3-4 weeks to see maximum results. If you want to learn more in-depth vipassana meditation, Join Guri's popular course "Meditate Like a Monk".

Transcript

Welcome to this Vipassana practice to cultivate more calm and harmony in your life.

Begin by finding your most comfortable position,

Either sitting or laying down,

In a quiet and peaceful space.

You can gently close your eyes or keep them slightly open,

And find a point where you can keep your focus for the next few minutes.

Begin by taking a few gentle breaths in through your nose as you locate your breath and exhale slowly through your mouth,

Allowing your body and mind to relax.

Now taking three mindful breaths in through your nose and out through your mouth.

Now,

As you are more relaxed,

Imagine your mind as a clear and calm lake.

As you sit by this lake,

You notice the ripples and waves on the surface.

These are the thoughts and worries that often disturb your inner peace.

Begin by shifting your focus to your breath.

Feel the rise and fall of your abdomen as you breathe in and out.

Imagine your breath as a gentle breeze soothing the surface of the lake,

Calming the waves.

With each breath,

Let your awareness grow.

Bring your full attention to the present.

This is your island of serenity in the vast sea of existence.

Just like a lotus flower rises from the muddy waters to bloom in purity,

Allow your awareness to rise above the distractions of the mind.

Let your breath guide you like a lotus gently floating on the surface of your calm lake.

During this practice,

You will find yourself getting distracted.

Just know that it is completely normal.

Acknowledge it without judgment.

Gently and compassionately return your focus to your breath.

Imagine your breath as a trusted friend,

Always there to bring you back to the present.

As you continue to breathe mindfully,

Observe the sensations in your body.

Feel the gentle expansion of your chest and the subtle movement of your breath.

This awareness is your anchor in the here and now.

Like a compassionate friend,

Extend kindness to yourself.

Whisper words of love and understanding,

Nurturing your inner calm.

Imagine that your breath is like the dharma wheel,

And the rim of the wheel represents meditative concentration and mindfulness,

Which hold the practice together.

The wheel turns continuously,

Just as your breath flows naturally,

Bringing you closer to the center of peace and harmony.

In the final moments of your practice,

Take a few deep breaths.

As you exhale,

Visualize sending waves of compassion and loving kindness to all beings.

May they find the same peace and harmony that you have cultivated within yourself.

Now slowly open your eyes,

Feeling refreshed and centered.

Carry this sense of calm,

Awareness and compassion with you as you go about your day,

Like a lotus blooming in the midst of life's challenges.

With constant practice,

Vipassana can help you cultivate a deep sense of peace and harmony in your daily life.

Reviews

Lovely morning ritual, thank you 😊

Very calming and grounding--an effective way to reset!

Guri, has some of the best mental exercises I’ve tried. Meditation and mental exploration is one of the more challenging things I’ve done in life. So far, he’s my favorite guide and I always end his sessions feeling accomplished.