Hello,
Cycle Breaker.
Let's break the cycle of fear of silence and help you find your quiet when the world feels loud.
Find a comfortable position,
Allowing your body to relax and your mind to settle.
Take a deep breath in,
Filling your lungs with fresh air and exhale slowly,
Releasing any tension and any stress that may be lingering with you.
As you close your eyes,
Imagine yourself in a peaceful sanctuary,
Nestled amidst the nature that is all around you.
It could be a serene forest glade,
A tranquil beach at the sunset hour or any place that brings you a sense of calmness and tranquility.
Visualize the world around you becoming quieter and quieter.
The noise of traffic fades away,
The chatter of voices dissipates into silence.
The quietness envelops you like a soft blanket.
Now bring your attention inward and notice the thoughts that are passing through your mind.
Gently acknowledge them without any judgment,
Without any attachment and just imagine them passing by like a cloud in the sky,
Gently drifting along without any sound,
Simply being.
Shift your focus to your sensations that you're holding within your body.
Notice any areas of tension or discomfort without trying to change them.
Simply observe.
Sit here with curiosity,
Sit here with acceptance of what is,
Of how you feel,
Of what you're holding.
Take another gentle deep breath in and imagine yourself inhaling pure stillness,
The essence of peace and that all of this is being internalized by every cell in your being.
Feel the stillness spreading through your body like gentle ripples of calm water.
As you exhale slowly,
Release any remaining restlessness or any unease that is still within you.
Let go of any expectations or pressures that may be weighing down on your shoulders and in this moment of quietude,
Allow yourself to fully embrace the present experience without any distractions from external noise or internal chatter.
Be fully present with yourself,
Mindfully aware of each breath flowing in and out.
Notice how this inner quiet begins to expand beyond yourself,
Connecting with the vast stillness surrounding you in nature's embrace.
Feel that interconnectedness between yourself and every living being around you as if sharing in this collective serenity.
Take a moment now to express gratitude for this opportunity to find quiet amidst the noise of the world.
Recognize that this stillness,
This inner experience is always accessible no matter how loud or chaotic the external circumstances may be.
When you're ready,
Gently open your eyes and bring this sense of inner quiet with you as you navigate the world around you.
Remember that within yourself lies an oasis of peace that can be tapped into at any time.
A sanctuary where you can find solace and serenity amidst life's clamor.
My name is Dr.
Mariel Bouquet.
I'm a psychologist and the author of Break the Cycle,
A guide to healing intergenerational trauma.
Thank you for choosing this path of healing.
