From Busy Mind To Stillness

This meditation will transport you from the everyday, busy, normal world of the human mind, to a place where you find a genuine and tangible connection to stillness, oneness and presence.

This body scan meditation, guided by Kiran Trace, an awake non-dual teacher, will help you to find a center in your body. Follow her words and her transmission to find your way to a state of inner awareness, peace and bliss.

Transcript

Hello,

Welcome.

Let's just take a moment here to unwind and relax with each other,

Bringing an end to some busy mind and inviting stillness and quiet in.

Let's begin by finding a really comfortable position.

Maybe that's sitting,

Maybe that's even standing,

Laying down with a blanket on you.

Just allow yourself to take a moment right now,

Listening to the body and responding.

A pillow under your neck or head and pillow under the small of your back or under your knees.

Really just accommodating and listening to what the body would like.

In meditation,

For some mysterious reason,

The most effective position is actually sitting.

However,

With this meditation,

We want to make sure that we are welcoming and accepting the body.

The primary invitation of this exercise,

This meditation together,

Is to be aware of the sensations of the body and respond in the present moment.

Just taking this moment right now to make our bodies as comfortable as we can attend to.

Then let's go together and do a big scan of the body,

Releasing any obvious tension.

Beginning at the top of the head with the skull,

Noticing any tension and releasing away from there.

That includes the forehead and the temples.

Paying attention to the sinus passages and the cheeks and the jaw muscles softening and relaxing and opening your mouth.

Just any obvious tension that you can be aware of noticing and softening.

Let's include the back of the ears,

The back of the neck and the back of the throat.

Just being aware of those sensations if there's any obvious tension.

Just seeing if you can soften.

Seeing if you can relax anything there.

Let's go to the shoulder area,

Softening through any obvious tension,

Relaxing through the shoulders including the upper arm area.

Just bringing your awareness there,

Noticing and softening including the elbow,

Including the lower arms,

Softening and relaxing.

Also the wrists and the palms and the fingertips,

Allowing yourself to relax.

Any obvious tension that might be there.

Wherever you're at,

Whatever you can notice is perfect,

Is welcome.

Let's soften and relax our bellies,

Making sure we have soft,

Round Buddha belly.

Let's soften and relax through the small of the back,

The spine.

Again,

Any obvious tension,

Just what you can be aware of relaxing,

Softening,

Opening through our hip sockets.

Let's just bring our awareness there and relax through any obvious tension.

Down through the thigh muscles,

Big thick leg muscles,

Letting them be heavy,

Letting them be soft,

Relaxing right out of the hip sockets.

Bringing our awareness to our knees,

Softening through there,

Softening through our calves and our shins,

Bringing our awareness to any obvious tension,

Exploring if we can just soften it,

Relaxing through.

It's just sort of a quick observation and a release as we scan quite quickly through the body.

Through the ankles,

Noticing the sensation in the feet,

If there's any fatigue or tiredness or soreness,

Just softening what you can,

Relaxing,

Whatever you can.

Wherever you are and whatever you're aware of is enough and it's perfect.

We're just scanning through the body and releasing any obvious tension.

Let's bring our awareness right now to our breath.

So with no extra effort,

Awareness itself is effortless.

Awareness is an effortless noticing,

An effortless listening.

We don't need the extra concentration of the mind so we're just noticing our breath.

You may notice that your awareness is also captivated by thoughts.

There's thinking that may draw you away completely,

Totally captivating your awareness or maybe sort of subtly drawing you.

So you're sort of noticing your breathing and you're sort of noticing thoughts.

And all of that's totally fine.

That's what happens when our awareness has been centered in our mind stream for the whole day,

Or for the whole week,

Or for the whole month,

Or even for the whole year.

When awareness is captivated by thought streams,

It has a momentum that constantly lures us back there.

So just know it's natural and as soon as you're able,

Bring your awareness back into the body.

We really want to add that intention to bring your awareness into the sensations of the breathing.

Noticing all the sensations,

Letting the sensations captivate awareness.

The sensations are happening in the present moment.

The mind loop is only ever referring to the past or to the future.

It's too much.

It doesn't ever point to the present moment and we're losing our entire lifetimes because our life is lived in the present moment.

The present moment is also where peace lives.

It's also where bliss lives.

The silence lives.

And the silence and the peace of the present moment open into ever deepening pools of well being and nourishment.

But we have to get there first and when we're captivated by this mind stream,

Captivated by the loop in our head,

We lose this.

So just as soon as you're able to notice,

Know it's totally natural and it's totally fine,

But bring your awareness back into your breath.

Really compassionately forgiving yourself for being drawn back up.

It's a momentum of habit is all.

Bringing our awareness back into the breathing.

Let's move now to our fingertips and our hands,

Our palms.

Let's bring our awareness to the sensation in our hands.

It's a place of a lot of sensation.

There's all these nerve endings firing off little chemical receptors creating this electricity that we refer to as energy.

Energy of our body and we can use our inner eye to be aware of this.

Awareness of self again is effortless.

We don't need the extra concentration of the mind right now.

We don't need the extra focus.

We're looking for that very effortless noticing.

Very effortless like listening almost to the sensation in the hands.

And as we willingly come into those sensations and let those sensations captivate us,

We give ourselves the time to get out of the habit of being lured into the thought stream.

Just paying attention to those sensations.

Let's move down to the feet.

Being aware of the sensation in the feet.

There is equally a huge amount of activity.

All these nerve endings firing,

Having this tingly sensation.

It's just more subtle than the hands.

See if you can use your inner eye to be aware.

Noticing it.

And as soon as you're aware,

If you're captivated by the mind stream again,

Totally fine.

Just as soon as you're able to come back into the sensation of the feet.

And wherever you're at is perfect.

If you can just feel the flesh or the bone,

That's great.

If you can feel that inner energy,

That's great.

Wherever you are is welcome.

Let's move our awareness to include all the sounds in the room.

The sounds of electricity in my voice.

But we don't need to include the categorizing and the labeling of the mind.

Again,

It's quite an effortless activity.

Being aware of the sensations in the body.

Being aware of the sounds in the room.

There may be sounds outside of the room filtering in.

Sounds from outside or sounds from the household or the building.

Let's just be aware.

Really receiving the present moment.

Receiving all of those sounds.

Just take a moment and just be aware of the air temperature on the surface of the skin.

Feeling all of the exposed areas of your body.

Really willing to be captivated.

Noticing.

Noticing all the sensations.

Let's include being aware of the sensation of clothing where it's touching the skin.

Noticing all of this.

Moving quickly so that we can change the momentum of being lured into the thought stream.

If you need more time to do this,

There's many more meditations available on the website or my classes are online.

Let's move quickly for this one.

So that you don't get lured up into the mind and you stay captivated in the present moment.

Just noticing all the felt sensation of clothing on the surface of the skin.

Let's also include the feeling of furniture where it's supporting your body in space right now.

Being aware of the sensations.

Perhaps in the small of your back and your backside and the back of your legs or wherever your body is hitting the surface of the floor or the couch or the chair.

Just bringing your awareness to that sensation.

Let's feel the air temperature on the surface of the skin.

Let's feel the hair on the back of your ears or the back of your neck.

Feeling still those sensations in the hands or the feet.

Noticing the sounds filtering through the room.

This is the present moment.

This is what's happening right now in your life.

When we are lured into the thought stream we miss this.

We miss such vital beautiful moments.

It's such a relief to take a moment and just notice this moment exactly as it's arising right now.

There's something else here in this moment.

See if you can be aware of it.

Something quiet.

It's the quietest thing here.

Awareness itself is able to perceive it.

It's perceiving it right now.

It's just our habit to be aware of sensation and sound and movement.

But there's the quietness here as well.

Every time I speak my words are initiated from that quiet.

They go back into it.

Every sound comes from the quietness.

Every movement,

Every sensation.

And awareness is perceiving it.

Let's just take a moment to see if we can notice that quietness here.

Willing to be captivated.

Wherever you are at is perfect.

Whatever you are able to do right now is enough.

Just a willingness.

And willingness is also always available and effortless.

Just a willingness to see if you can be aware and notice the quietness right here in the room.

This very quietness that seems maybe obvious that awareness has been perceiving the whole time.

This quietness opens when we really fall into it.

When we give ourselves over to it.

Begins to open.

And there is a peace and a silence and a bliss that can emanate as we fall into this very ordinary quietness that's here in the room.

Just take a moment and allow yourself to notice.

I hope you enjoy this and you are大丈夫!

Kings.

Reviews

superb ! thank you very much 😍

A wonderful centering meditation for starting a deeper, silent meditation. Thank you!

Love this meditation. For me the pace is helpful, if there were more gaps and more silence my busy mind would get distracted. This keeps me focused and helps me calm down and relax. Thank you :)

Good thoughts about nonthinking,, thank you 🤗

I liked this very much. The explanations during the practice were very helpful. Great voice.

Wonderful stilness!

Enjoyed Kiran’s voice and matter of factness of the tone and the instruction. Would love to see more/longer/more spacious meditations from her here.

Beautiful meditation

I thoroughly enjoyed this meditation today...Namaste🙏🏽

Very detailed scanning. Helped a lot!

This is my go to meditation for stillness and quietness after work. Very effective I find myself observing the quietness 10 minutes after the meditation is over.

I really enjoyed the mindfulness presented in here. I am an experienced meditator who needed a few moments to center. This was wonderful. Thank you.

So helpful in helping quiet my monkey mind. Thank you.

I loved this meditation! 💕

Peaceful and flowing, throughout. I appreciate the gentle invitations to come back into the Now, and I smiled, each time. There is a sense of effortless simplicity. I like that, very much. May your quiet moments be abundantly open. Thank you for your kindness and blessings, that opened up to us, as you shared this. I am grateful.

So calming. Loved the cues to feel into the moment and the reminder about awareness

Very Good Awareness Meditation