Hello,
My name is Sam and welcome to this meditation to help you find the gap.
Now thoughts are almost constantly with us and can add a lot of burden,
Worry,
Fear and stress to our mental state.
So if we can cultivate more inner silence,
We're able to let those thoughts go and just be in the present moment.
One way of developing inner silence is to recognise the space between the breath and thoughts and that's what we're going to try now.
I'm not going to end the meditation as I would normally because I'd like to leave you to practice and enjoy the experience for as long as you want to without feeling pressured to come back to alertness.
So at the end,
Feel free to bask in your gap as long as you like.
Just before we begin,
Make yourself really comfortable so that you feel relaxed and receptive to the words that I'll offer.
You can sit or lie,
Whatever works best for you.
Take a few moments to adjust and to allow the body to settle.
When you feel settled,
Take a deep breath in through the nose if possible and slowly release the breath in any way that feels good for you.
We're telling the body it's time to let go and to soften.
And do that again,
A deep breath in and a breath out,
Surrendering your body into whatever is supporting you.
Relax your shoulders,
Your legs,
Hands and feet.
You might like to close your eyes.
Allow your breath to find its own natural rhythm and let it be.
Have a sense of being present in the here and now,
A sense of openness to new ideas and a feeling of spaciousness in your body,
Breath and mind.
Relax your face and jaw,
Bringing softness around the eyes and letting go of any tightness that lingers.
Turn your awareness to the breath now.
There's no need to control it in any way,
We're just focusing on it.
Notice the quality of the breath,
Observing things like the speed,
The depth,
Where it goes in your body and if it makes any sounds.
As you maintain your awareness on the breath,
Do you notice it's slowing down as you relax more?
Perhaps its qualities are changing a little as your body moves into a deeper state of relaxation.
Find the rhythm of your breath.
You might discover that there's the in-breath,
A slight pause before the out-breath,
The out-breath itself,
Then another pause before the next in-breath.
If you can,
Focus on the pause which comes after the exhalation,
So the gap before the next breath starts.
It's wonderfully still in this gap,
Nothing moving,
A sense of quiet presence.
It's a blank,
Inactive and non-thinking place.
Try to sit in these gaps,
Bathing in the stillness.
It's normal for thoughts to pop up,
Which bring you out of the gap.
So see if you can halt them in their tracks,
Leaving them to one side for now and be fully present in this moment,
In your gap,
Enjoying the feeling of being here,
Emotionless in the gap.
It's just you,
Your body and your breath in the gap.
And that is where I shall leave you.
Enjoy.
Hello,
Am I.
.
.
Hi,
Abie.
You you you you you you you you you you you you you
