Welcome to this meditation space.
In this mini meditation we will practice the concepts of silence and stillness.
We are going to start by sitting down in a comfortable way,
On the floor or on a chair.
Make sure your spine is long and your arms and legs are relaxed.
Try to find a way to be comfortable enough for you to hold this pose throughout this 5 minute practice.
Now,
Breathe in through the nose deeply and exhale through the nose.
Inhale,
Take some air in,
Fill up your belly and your chest and exhale removing the air from your chest and the belly.
Inhale counting from 1 to 3 and exhale counting from 4 to 1.
Inhale 1,
2,
3,
Exhale 4,
3,
2,
1.
1,
2,
3,
4,
3,
2,
1.
Keep breathing slowly and deeply and try to concentrate on the sound of your breath.
Observe the air flowing in and out and the little noises that your body does while doing so.
Very nice.
Keep observing and now take a look at your heart speed.
Try to find it and feel it.
Keep breathing.
In silence and stillness,
Simply observe those two things.
Observe your breath and observe your heart beat.
Once again,
Pay attention to your breath and now pay attention to your heart beat.
One more time,
Focus on your breath and now on your heart beat.
Enjoy this silence,
This inner peace that we just created by directing our full attention to one single thing.
Either your breath or your heart.
Enjoy the stillness of the rest of the body,
The rest of the world as if time had stopped in this very moment and you were aware only of your own energy.
Aware of these two forces that keep you alive,
Your breath and your heart.
Breathe,
Observe,
Feel,
Enjoy.
And now,
Little by little,
Bring your attention back to the body.
Take a look at your legs and your weight,
The hands,
The arms,
The neck.
Take a moment before opening your eyes and remember that this inner peace,
This stillness is always available to you.
You just need to activate it by breathing deeply and mindfully to quiet your thoughts and just be in the present moment.
If you would like a longer practice to feel this inner silence,
You can have a look at my guided meditation called Antaromona which is available here as well.
Have a nice day.
Namaste.
