Beginner Series Week 6 (30 min of Silence)

6 of 6 in a series to give tools for silent meditation practice up to 30 minutes/day. Begins guided into 30 min of silence. Ends with the bowl ringing. For more insight on this week's meditation practice and when you might choose to use it while meditating without guidance, go to my website.

Transcript

Welcome to the beginner meditation series.

This is the sixth and final meditation of the series.

As you continue your meditation practice be sure to check in with the blog at radiantmindyoga.

Com where you can find articles,

Podcasts,

And meditations to support a mindful life.

Sitting,

Reclined,

Or lying down in a good posture,

Begin by checking in with your breath.

Do not try to change your breath just yet.

Simply become aware of its quality.

Is it fast or slow,

Deep or shallow?

Once you have made a note of the quality of your breath,

Begin to intentionally draw the air in through your nostrils,

All the way down to the pit of the belly,

Allowing the lower lungs to fill before topping off your upper lungs.

And when your lungs can hold no more air,

Exhale slowly,

Allowing the air to pass through your mouth cavity where it should find the lips closed and the jaw and tongue relaxed before exiting your nostrils.

The relaxation in the mouth flows down the digestive tract to the pelvic floor and then emanates from there,

Radiating outward from your torso into the limbs,

All the way out to the fingers and toes,

All the way up to the tip of the scalp.

Like ripples in the pool,

The waves of relaxation pass over you with each breath,

Allowing you to seek the space between the thoughts.

Each time you find the space,

It gets easier to find,

And each time you find the space,

It becomes bigger,

Longer.

Now seek the space between your thoughts.

You you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you you

Reviews

Gentle and soothing guidance into a full thirty minutes of silence. Excellent.