Hello and welcome to this stillness meditation.
Today we'll explore the connection between your mind and body as we practice stillness today.
This practice will help you discover how the mind and the body are connected.
Often when the mind is restless this leads to a restless body.
And conversely when we have an agitated body in which you're fidgeting or moving quite often,
This can in turn stir up a busy and unsettled mind.
However if we work on stilling the body we can create a ripple effect where we calm and quieten the mind as well.
You may have observed this in very concentrated states of meditation where when your mind is very still you almost forget that you have a body.
Likewise when we work on making the body very still it's a lot easier to handle a busy and overactive mind which will eventually settle on its own accord.
To begin find a comfortable seat,
Preferably in a chair,
Where your feet are firmly planted on the floor.
Straighten your spine,
Allowing yourself to feel grounded and supported.
Try to keep your ears in line with the shoulders.
By assuming an upright posture you create a physical foundation that will support the cultivation of mental stillness.
It's important to keep the structure throughout our meditation.
But when we lose the structure by slouching,
You'll notice your mind slip into dullness or sleepiness right away.
Once you found your upright posture now begin to focus on your breath.
Take a deep breath in now and as you inhale imagine yourself growing taller from the base of your spine to the crown of your head.
This elongation of the spine will make you feel physically and energetically more alert.
And on your next exhale allow the body to relax,
Feeling any tension or resistance found in the body and mind to melt away towards the ground.
Continue to breathe in this manner,
Maintaining the structure of the body as you inhale,
While at the same time letting go of a unnecessary strain or tightness on your exhale.
If you notice an overactive or busy mind,
Imagine that your exhale slowly pulls your thoughts down from the head area where you may experience it and down to the floor.
And notice the relaxation effect that comes from this.
Now with your body positioned in stillness,
More of your attention inwards towards the mind.
Observe your mind without judgment,
Knowing that even if your thoughts start to wander,
You can simply watch your thoughts come and go without grasping or without pushing them away.
You're able to watch your thoughts come and go while maintaining a still body.
You'll create a supportive environment for the mind to settle on its own and find its own stillness.
This is not a process that can be forced,
Rather relaxed into.
Continue to watch your thoughts.
At the same time,
Shift your awareness to your breath once more.
With the still body as your anchor,
Continue to watch your thoughts pass through your awareness,
Similar to clouds drifting across the sky.
With enough mindfulness,
You may be able to observe a space or gap between your thoughts,
Where you may experience a deeper sense of space and stillness.
You can place more attention now to this gap between your thoughts.
However,
If you do find yourself getting sleepy or distracted,
Then you may want to check in with your posture,
Making sure that the spine is upright,
And at the same time,
You may focus more on the breath.
Once you've established more mindfulness and presence in the body,
Once again return to embracing the space between your thoughts.
Continuing this meditation,
If you feel any urges to move a particular body part or fidget during this meditation,
I invite you to be aware of that sensation,
Whether it may be experienced as tightness or a feeling of agitation or restlessness.
And take a moment to breathe into that area,
Wherever that experience seems to be occurring at.
Visualize your breath flowing into this area of tension,
Melting it away,
And uncovering a deeper sense of stillness within your body.
And once you've noticed this tension melt away,
Start to redirect your focus back to maintaining an upright posture,
And begin to watch the mind once more,
Seeing your thoughts come and go,
And placing more attention on observing the space between your thoughts.
As we approach the end of this meditation,
I would like to remind you that this practice of stillness is not confined to just these moments of seated meditation.
You can integrate this practice in your daily life by seeking moments of stillness with your body and mind.
This can be done by finding moments throughout your day where you can maintain an upright posture,
Focusing on your breath,
And observing the mind,
In particular,
Noticing the space between your thoughts.
And this gradual cultivation of stillness can bring you a greater sense of peace,
Clarity,
And resilience to handle all aspects of your life.
Take one final deep breath in,
Feeling the sturdiness of your posture,
And as you exhale,
Feel a wave of relaxation pour through your body.
And you may gently open your eyes if you've chosen to close them.
As you look around the room that you're in,
Make an intention to carry forth this newfound sense of stillness and mindfulness with you as you go about your day today.
Bring your hands to heart center,
And take a moment to thank yourself for taking the time to practice today,
And for taking the time to honor your mind and your body through meditation.
Thank you.
