When life is loud,
Messy and fearful,
It is the best time to practice finding inner silence and calm.
Inner calm is a resource that we all have within us.
It is a resource state that is within our being that we can access at any time.
You have the power within you to find inner peace no matter how you are feeling,
No matter the situation or moment,
You can always come back home to yourself.
To begin in this specific meditation,
I would have you please find yourself in a comfortable seated or lying down position.
Now be still in this position and let your body just relax.
Let your arms rest comfortably on your lap or by your side.
And now gently close your eyes.
Try to keep your spine straight and supported and try not to fall asleep.
But if you do,
It is okay.
But you want to just dip calmly into that space between consciousness and the subconscious mind.
And this you can access best in your meditative state.
So once you find your stillness,
You are ready for this meditation.
You are ready to access your inner resources,
Inner calm,
Stillness and relaxation.
Now breathe in deeply,
Slowly.
Hold that breath for just a moment.
And now slowly let the air leave as you exhale.
Give tension permission to just melt away from you as you relax deeper and more completely with each long slow breath and breathe in again slowly,
Deeply filling your chest and belly with air.
And now hold it for just a moment.
And you can go ahead and exhale now,
Emptying all of your breath,
Feeling it leave your belly,
Letting your chest drop and feeling your breath leave from your nose,
Allowing clean,
Clear air to enter your body as you breathe in again.
Taking your time.
Inhaling slowly.
Hold.
And then slowly release it.
And know that just the slow practice of breathing is allowing you to drift into the state of deep relaxation,
Continuing to breathe,
Let your inhales come in fully,
And your exhales leave gently.
Relax.
Now that you are relaxed,
Bring your attention to the crown of your head.
Imagine the warmth of relaxation begin to spread down from the top of your head over your forehead.
Let this relaxation spread across your temples and over your eyes.
Let your eyes be heavy in the sockets.
Let your cheeks soften and your jaw relax.
Allow your teeth to just part loosening your jaw,
So I can spread down.
This relaxation flows down deep into your shoulder muscles.
They are soothed,
They are released and continue to just breathe.
Continue to allow this peace and relaxation to move down your arms now,
All the way to your fingertips.
Soothe,
Relaxing,
And your mind relaxes along with your body,
Like a whip of cloud and a breeze,
Your thoughts are weightless and distant.
Now this peace is flowing gently through your chest,
Through your abdomen.
Simply pause here to feel the rise and fall of your chest and abdomen with each breath.
Feel how slow and deep it is,
How relaxing and soothing it is.
And bring your attention now to your back.
Feel the relaxation slide down your spine and spread across your back ribs.
This starts the peaceful sensation down to your lower body,
Relaxing your hips,
And then your thighs.
Allow these large and strong muscles to be loose and relaxed.
Now send this soothing sensation down into your knees and lower legs.
Letting the muscles and the puddles in your ankles,
Letting them relax before it flows into your feet.
From the top of your head to the soles of your feet,
Your body is now relaxed,
Calm and soft.
With your body relaxed,
You are now ready to begin your inner journey.
This is a journey of inner silence and calm.
Begin by seeing yourself standing on a beach.
The sand is soft and brilliantly white.
The world is hazy and the sun is just rising.
It casts a warm,
Soft orange glow on your body,
Your face.
And as you breathe in the salty air,
You feel relaxed,
Content,
At ease.
A slight breeze brushes against your face.
You have this beach all to yourself and you have unlimited time to enjoy yourself here.
You listen to the ocean as the wave lapses on the shoreline.
Now slowly walk towards the water and look through the mist,
The gently rolling blue water.
Not far,
There is a boat bobbing up and down waiting for you to get in.
It is sturdy,
Comfortable and safe.
As you get into the boat and drift on the water,
You continue to feel completely relaxed and peaceful.
The water guides you smoothly towards an island.
The boat rolls and rocks gently on the water as you draw nearer to the island.
The movement allows you to relax even deeper.
Now the sun begins to lift higher into the sky and brings the mist along with it.
The strong light clears the air so you can see for miles.
The water glitters all around you and everything is just clear.
With no effort,
Your boat finds its way to a sun-drenched island.
This island is beautiful.
The trees sway gently in the soft breeze.
Your boat settles on the shore now.
You are here.
Step your feet onto the island sand and breathe in the undisturbed beauty of this place.
Watch the birds gliding from one tree to the next.
Observe the vibrant colored flowers growing all around.
Even the air surrounding you vibrates and shimmers with luminous and pure energy.
Listen to the wind as it rustles the leaves and the trees gently.
It is soothing.
Here you are free from memories of the past.
Here you are free from worries about the future.
Here you are free from responsibility.
This place is yours and this place is total peace.
Look between the trees and find the opening that leads to a narrow path.
You can see this path leads into the lush forest ahead of you.
Start the journey into this forest.
You are along the path at a slow and gentle pace.
Pass between the ancient trees and rich plants.
This place is familiar and comforting.
It is like a pleasant memory from your childhood.
As you move deeper into the forest you feel still,
Nurtured,
Safe.
You have made it into the heart of the island.
In front of you is a glimmering pond filled with clear water that is still and undisturbed.
The water is fresh and cool.
There are a few natural steps that lead into this calm water.
You decide to enter this pool.
You take the first step down into the water.
The wind eases.
The trees become still.
You lower down now onto the second step.
The world continues to become more calm.
You become more still.
The birds are quiet.
Silence is profound.
It is deep and reverent.
You step onto the third step and then into the water.
In this water you are gliding effortlessly into deeper relaxation.
Hear your thoughts slip away with ease.
Everything is silent and still.
Only the gentle roll of the ocean waves is in the distance.
As your mind expands you are timeless,
Relaxed,
Vast,
Empty.
Stay in this experience of inner silence and calm for as long as you wish.
If your thoughts find their way in,
Allow them to wash away with grace and ease.
Bring your attention back to the sounds of the ocean waves.
When it is time for you to return,
Allow yourself to leave the island knowing deeply that you can return to this private space of silence whenever you need.
Allow the image to fade now and only the sounds of the waves to remain.
Bring your awareness to your breath as it draws in and out with the sound of the waves.
When you are ready,
Allow small movements to return to your body and softly blink your eyes before coming back into your space.
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