We're going to start by closing our eyes and an interesting thing happens when I allow myself to connect with silence.
It gently reveals other things to me,
An indication that I'm slowing down and noticing.
So as we connect to this silence you may notice that perhaps your mind,
Your thoughts are still quite racy,
Quite quick and that's natural,
We've just landed here you and I,
But we know that now,
We notice it.
You may notice a feeling in your body,
You may be able to say actually in this moment I feel a certain way because you're noticing,
Mindful of yourself.
So let's just have another 20 seconds or so in silence together.
This is a very safe space that you and I put for each other.
So whatever bubbles to the surface in the silence is welcome here.
This isn't a time to push anything down or suppress,
But to allow things to come.
Let's now gently move to our breathing and I invite you just to notice,
To connect in some way with your breath,
Perhaps a little more than you were just a few seconds ago.
Don't worry if it's right,
If it's wrong,
Just notice.
Why is it for thousands of years that those who know have always focused on the breath?
What did they know?
Well I've come to know that when my breath is calm,
Relaxed,
Easy,
Then soon after my thoughts,
Emotions,
Even my actions move the same way,
I've come to know that there is always a direct correlation between my breath and how I am.
How wonderful then that you and I get to choose how we breathe.
Let's just stay with our breath for the next 20 seconds or so in silence and if your mind begins to drift,
Just allow yourself to gently come back to noticing your breath.
That's the practice for now,
Nothing more.
A reminder that we're setting an intent to slow down in this practice.
Sometimes my mind tells me that that can't be enough,
That I need to be quick,
To be busy,
To move on.
I always take that as a perfect indication but to be here with you in silence with my breath is exactly what I need in this moment.
Another 30 seconds or so in silence together now,
Allowing yourself to gently come back to the breath if your mind drifts or wanders.
I'd now like to introduce you to a wonderfully simple technique where we can use the breath to slow down even more in a meditation practice.
Between each in-breath and each out-breath there is a pause,
A space.
Just notice the space between each breath over the next few breaths.
In music they say it's the space between the notes that truly makes the music.
Otherwise it's just one continuous noise.
Perhaps you and I have just found our space between the notes,
The space between each breath,
Where we can rest,
Turn down the noise.
Stay with the space between each breath.
Take care of yourself now,
If it feels okay to do so.
Experience lengthening the space between each breath as if you're literally slowing down time.
This simple act has a dramatically positive effect on your well-being.
Staying with the space between each breath helps to regulate your nervous system,
To soften the edges,
Your blood pressure,
Your heart rate.
It engages a part of the brain called the cortex which helps us articulate and reason and understand.
Let's have another 30 seconds in silence,
Taking care of ourself with the space between each breath.
You're doing great.
Practicing meditation and mindfulness perfectly,
One breath at a time.
Now with your eyes closed,
Let's leave our breath to do its own thing,
Knowing it will be perfect and become aware of the space that you have chosen in this moment,
Where you are right now.
Let's begin by connecting here,
Really feeling that we're here now.
A great way to do this is to gently feel your weight against the surface that supports you in this moment.
So if it's a chair,
Feel the seat,
The connection to the back of the chair.
If you're lying down,
The bed,
The couch,
The floor.
But really feel your connection,
You're here now.
Allow your awareness to drift down slowly to your feet and feel the connection with the bottoms of your feet and the surface below.
Really bring your energy low here.
Ground yourself.
When a tree sets its roots,
It can remain steadfast no matter what the weather.
Ground yourself here now.
Feel your connection to this space.
So now we're going to take a minute in silence together and again if outside influence comes,
If your mind drifts,
The practice is to come back to your connection,
To where you are now in this moment and to experience the gentle flow of your breath again.
So just like we experienced a deeper understanding of our breath,
Let's look into the silence a little more now.
Just below all of the noise,
All of the uncertainty and the worry and the anxiety,
Wherever we are,
Whatever we're going through,
Just below all of that,
There is always silence and a place to rest.
What do you sense in the silence in this practice?
Sometimes for me it's simply a softness,
A tranquility that I am able to slow down and meet in the silence.
Just underneath all of the noise,
The uncertainty,
The worry,
The anxiety,
We can rest in a silence that wishes to hold and support us.
Let's take a minute together now in silence.
Just check in with your body again.
How do you feel now compared to 15 or 20 minutes ago when you had just landed here,
Now that you have allowed yourself to slow down and rest?
Everything in life that works well,
Has balance.
Nature understands this.
If a mechanical item just keeps running,
It burns out and we're no different you and I.
So this simple practice of connecting with our breath,
With the space where we are and falling silent,
Is the perfect antidote to the rest of your day.
Let's have a final minute or so in silence together,
Finding balance breath by breath.
And now when you're ready,
I invite you to open your eyes and come back to the space that you have chosen in this moment.
