Short Stillness Meditation

This is a short mindfulness meditation practice that brings together all the different elements of awareness and presence. Maria Pellicano will gently guide you towards a sense of presence within the here and now, fostering a passive, alert, receptive, non-judgmental attitude. As you continue working within this practice, you will find that you will notice more awareness, acceptance, and compassion towards yourself and those around you, as well as a daily sense of calm and peace.

Transcript

Just sit up in an upright posture and have your hands and your shoulder posture open.

Close your eyes and pay attention to the field of darkness in the front of your eyes.

Slightly up at the level of the eyebrows.

You might see muted shapes or just some darkness just behind the eyebrows.

In between your eyes.

Place your attention just there.

Then listen to the sounds outside the room and the sounds inside the room.

Just listening without judgment or attachment.

Let the sounds come and go.

Then pay attention to the feeling of the natural effortless breathing.

Notice the movement of the chest and the belly.

The sensation of the air touching the nostrils.

The subtle sound of the breathing.

The slight pause between inhalation and exhalation.

And in between the exhalation and the inhalation.

And if thinking dominates your attention at any stage,

Simply shift your attention back to the sounds and the breathing.

Do not fight the thoughts.

No thought is a problem.

No thought is important.

Just let the thoughts be less important as you make each breath more important.

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