Welcome to this short meditation in which we aim to quiet the mind.
My name is Renee and I'm recording this meditation from Sri Lanka.
I'm right next to the ocean so you may hear the sounds of the waves in the background.
That may already give you a sense of calm and peace.
So I hope you can observe that during this meditation.
And maybe pick the fruits of that calming sound.
Now let's find a comfortable seat,
Perhaps you're sitting on a chair,
Maybe on the earth.
Make sure that your sitting bones feel grounded.
You can sit up straight with a long spine.
And when you're ready take a deep breath in through the nose.
And exhale out through the mouth.
Again inhaling deeply.
And exhale sigh it out.
Last time take a deep breath in through the nose.
And exhale open the mouth.
And let go.
Close your eyes.
And take a moment to arrive here.
Wherever you are start to notice the sounds around you.
Try not to focus on one sound in particular.
Let's see if you can shift your focus from one to the other.
Notice the sounds that appear very loud and the ones that are more subtle.
And this way you slowly create a soundscape of your surroundings.
And then from that awareness come closer to yourself.
Become aware of the physical body.
Feel the support of the earth underneath you.
Become aware of the subtle movement created from within.
It's that subtle movement of the breath that's flowing through the body.
Bringing you life energy.
The breath that's always present.
The breath that's always there for you to come back to.
You might notice that the mind is very busy.
And it starts to wander off.
And that's okay,
Just noticing that means that you're aware.
You're aware of the movements of the mind.
Thoughts that rise up in your conscious.
See if you can observe them,
Again without getting carried away by one in particular.
Observe the thoughts as if they are clouds in the sky.
You're taking a distance from that.
Over viewing all the thoughts.
And then slowly start to search for that space in between the thoughts.
That space of calm and peace.
That clear blue sky that's hiding somewhere behind the clouds.
A sky that's always there,
Just not always visible to the eye.
It's that space of stillness.
And it doesn't mean that the thoughts aren't there.
It doesn't mean that the mind is completely quiet.
But just the fact that you can direct the mind to that empty space.
Means that you can experience a glimpse of that stillness,
Even if it's just for a second.
Unless the mind drifts off again.
See if you can direct it back to the breath.
And perhaps you start to counter breath.
Inhaling,
Four,
Three,
Two,
One.
And exhaling,
Four,
Three,
Two,
One.
And inhaling,
Four,
Three,
Two,
One.
And exhale,
Four,
Three,
Two,
And one.
And continue in your own space.
And now let go of bouncing.
Let go of anything.
Allow the mind to move freely.
Allow the breath to flow naturally.
And slowly bring your awareness back.
See any sounds around you.
Be aware of the physical body.
Feel the support of the earth.
And then imagine the space that you're in right now.
Visualize that space and place yourself in that space.
Are you ready?
Open the eyes.
And take as long as you like to come back.
Perhaps you'd like to write down your experience of this meditation.
And if you have any questions,
Feedback or suggestions,
Feel free to reach out to me.
My name is Renee and I hope to meditate with you again soon.
Thank you.
