The Feeling Of Quiet

Short and effective, this meditation enhances your senses, including the tangible feeling of quiet. There is a world of clarity and silence that is directly accessible to you in this moment. This guided meditation can help you access it in just 20 minutes.

Transcript

Okay,

We're gonna take some time to come into the body and come into the present moment.

And as ever we're gonna use awareness to do that.

And awareness is completely effortless.

This takes no concentration.

You don't need to be a good meditator.

In fact,

Drop all effort,

Drop all meditators.

As Adyashanti says,

We're either meditating or manipulating ourselves.

So for now,

We're simply just not gonna manipulate ourselves.

We're gonna let everything simply be.

And awareness,

That which is listening to my voice right now,

This non-personal awareness is already letting everything be.

It does that perfectly.

When you were a tiny baby,

Every movement in your body was allowed to be there.

It didn't have a reputation yet or an idea on it.

Therefore,

It came and it went.

So natural.

Awareness honoring everything that moved through you.

And it's capable of doing that now.

We're just out of practice.

So we're gonna start by just being aware.

Again,

No thought or concentration needed here.

Thought may attempt to pull awareness away,

Especially when we meet pain in the body.

But just for now,

It's a very simple movement to just bring awareness back to sensation.

So let's be aware of the sensations of breathing.

And it's quite a lot of sensation that goes on with the breath.

Again,

With no effort on your part.

Body breathes itself,

An orchestra of things happening.

So to just simply feel your rib cage expand.

Feel the lungs filling with air.

Feel the cool air going into your nose and down into the lungs.

Feel how the belly expands very naturally without trying to breathe or getting breath right.

Give that up entirely.

Let the body breathe itself.

It was born to do it.

The bones replenish themselves.

The blood replenishes itself.

The more you let the body simply be,

The more healing occurs.

And it just takes practice,

That's all.

Practice of letting yourself be.

Feeling into the front of the rib cage,

Sternum,

Sides of the rib cage.

Feeling into the back of the chest,

The spine there.

Notice how all of this moves.

The body goes through this wave motion with each breath.

All without any mental involvement,

Concentration needed.

Watching and witnessing yourself being here,

Yourself naturally moving,

Replenishing,

Breathing,

Blood pumping.

Just feeling all of that in the chest and now coming into the belly area.

Feeling into that diaphragm and the solar plexus underneath the rib cage,

Back of the solar plexus from the inside.

This is likely to be pretty dense.

A grip there.

In this moment,

Just to let it be.

To not bring a name to whatever you sense,

You can feel inside that area.

Feeling into the spinal cord behind the solar plexus and then down a little bit.

And then just feeling into the spine.

Feeling into the spine.

Feeling into the spinal cord behind the solar plexus and then down a little bit to that mid-back behind all those amazing organs.

And now feeling into those organs.

Just feeling,

Bringing awareness to dive into each organ without knowing anything about them.

Visiting,

Being inside of inhabiting our belly.

Coming into the front of the belly.

Feeling into the stomach.

Feeling into the intestines.

Coming down into the lower belly now.

Feeling through,

Feeling into the sides,

The front and the back.

Letting everything soften very naturally.

And feeling into that spinal cord in the back of the lower back now.

And down into the tailbone.

Sinking into the back of your pelvis there.

Feeling into that.

Just bringing awareness to feel into ourselves.

And maybe you feel a pocket of pain or a density.

What would it be to bring awareness to come into that pocket?

Just to feel into it for a moment without a name,

Without an idea about it.

The body is so relieved to be held in awareness,

To be touched from the inside.

It responds like a baby being held.

And you just have to be willing to find out for yourself,

To just go to these areas of the body.

Feeling deeply inhabited in that whole lower back.

And now coming forward into the pelvis where you might notice some pains or aches.

You'll also notice maybe some blood pumping and some sexual energy.

Coming forward into the pubic bone,

Into those big hip joints,

Into the psoas muscle,

Into the whole lower part of the pelvis.

Feeling through.

Feeling into the tailbone.

Sinking into the pelvis.

Feeling that you're deeply sunken in all through the back,

All through the sides and the front.

And down into your seat as well.

Awareness can move through the body.

It feels every sensation deep inside the body and actually has the ability to move beyond.

It actually is already beyond the body.

It can be aware of several inches beyond the pelvis.

It might even be able to be aware of the chair,

Down into the bed,

Or down into the chair,

Down into the floor.

It can also be aware of the room.

Feeling into the space in the room.

Just starting to be aware of a larger body beyond the form.

Awareness can be aware of much more than thought.

There is all this sensation and as you stay inside the pelvis,

Just feeling there,

Whatever you feel is perfect.

If it's pain,

It's welcome.

If it's a bit fuzzy,

It's welcome.

If there's a distraction,

Stream of thought,

No problem.

Come on back.

If you can feel more into the right side or the left side,

The front or the back of the pelvis,

And let it sink even more and let that awareness sink down below the tailbone,

Several feet,

Around the whole pelvis several feet,

And then down into the legs from the inside of the pelvis.

Just feeling this rootedness of yourself.

Feeling down into the bones of the upper legs,

The flesh of the upper legs.

It's moving.

It's alive.

There's so much activity that you are not in control of.

You can simply witness as awareness and savor this aliveness,

This energy body that you have.

And as you feel through the upper legs,

Notice from inside the legs,

You can't tell where the legs begin and end.

There are natural boundaries and beautiful functioning and systems all happening on their own,

And you don't have to try to control it,

Figure it out,

Or know anything mentally at this moment.

Just to let it all be.

Let the legs be.

Let the knees be.

And even more than that,

So aware of the feeling of the knees,

The warmth of that awareness to touch them from the inside,

To bathe them in awareness.

Feeling down into the lower legs,

The rich movement of energy inside our lower legs and down into the ankles.

Maybe you can feel a tingling sensation,

Almost tickly.

The flavor of your own being,

The sensation itself is so enjoyable,

Even the pain,

When you're not trying to be somewhere else,

Just letting it be.

Maybe you have pain in your feet,

Some achiness down in the bones or the pads of the feet now,

Feeling that you're really inside your own little bones of the feet,

And inside the pads and the toes and the nails,

Feeling through the bottoms of the feet,

Feeling through the tops of the feet,

Noticing that awareness can sense,

Can be outside the foot as well.

And that from awareness's point of view,

Not from the mind,

You don't know quite where the skin begins and ends.

There's a fluidity of our being,

A connectedness that is directly seeable from awareness.

Just feeling through the bottoms of the feet there.

Good.

And let's be aware of that breath again,

Body breathing itself this whole time without you doing a thing and feeling that movement in the upper chest now,

The back of the shoulder blades and the collarbones,

Tops of the shoulders and the shoulder joints,

Just feeling that you're really inhabiting those shoulders and all the way through the shoulders.

And as we feel through them,

It can kind of feel like a load has been lifted.

There's a lightning,

Feeling almost that lightning energy as you just bring awareness up and through the shoulders,

Lifting them up,

Feeling the inside of the upper arms and down into the elbows,

The lower arms,

The wrists and the hands,

Just feeling the vibrancy of your own interior life.

And again,

How the interior of your hands,

That pulsation pulses through the hand.

That energy is a field of energy beyond the skin.

And even beyond that,

It goes and goes and goes and goes and awareness can be aware of that.

It can be aware of several inches beyond the palms or the tops of the hands just for a moment to be aware of that.

Great.

And let's be aware of the base of the throat,

Spinal cord in the back of the neck,

Coming up into the neck.

Let's pause here to really feel inside of each vertebrae.

Awareness can feel into the in-between parts of each vertebrae.

And when we do that,

When we bring awareness to really deeply dive into different parts of the body,

Sometimes especially where there's pain,

It opens up these channels.

Things start to revitalize on their own.

It's an energetic healing that awareness can do.

Awareness is the catalyst for.

The body feels held and safe and starts to open as it's held in this awareness that you are no concentration or effort needed.

Feeling into the sides of the neck from the inside and the front of the neck,

The esophagus there,

The throat just feeling through that.

Let's see if you can feel how the neck extends several inches beyond the form,

The form feeling the bigness of the neck,

The bigness of your own voice,

The energy there.

Just savoring the feeling of your own neck.

Great.

And let's come up to that spinal cord inside the neck that then comes all the way up to meet the brain.

You can feel that juncture point.

Putting awareness there.

Lots going on there.

And to put awareness there is to start to just quiet down some of those central nervous system responses,

Especially in that midbrain right at the top of the spine,

In between the ears,

The base of the brain,

Feeling into that this limbic system area.

Loves to be inhabited.

When we were young we were deeply inhabited in the brain.

So aware of every movement.

And when we're up inside thoughts,

Strangely,

It's actually quite out of the brain.

So to bring awareness inside the brain,

The back of the brain now,

Back of the skull,

And feeling into that whole back area,

Resting back there.

And then kind of coming forward,

Bringing awareness to just slowly come forward so that you're in that kind of middle band of the brain and the ears and the top of the skull.

And then very top,

Top,

Top of the skull.

Just feeling that,

Bringing awareness there.

And down into the very middle portion of the brain from the top of the skull.

Feeling that you're in that kind of middle spot all the way through the brain in the skull and down behind the eyes,

Savoring feeling into your own brain.

Strangely,

It's such a lovely place to rest.

To come into the back of the eyes,

Now forward into the forebrain,

Front of the skull,

Just slowly bringing awareness forward.

This warm awareness just softening through all of the frontal part of the skull,

Into the forehead,

Into the eyebrows,

Into the middle of the eyebrows,

Inside the eyes themselves and the temples.

Very slow bath of awareness to just warm and soften that whole area.

Letting the eyes soften and just be.

Letting the eyeballs soften.

Letting everything do its own job,

Run its own functioning.

It doesn't need an operator.

The body operates itself amazingly.

And the more we let go of trying,

Of doing,

The better and better it works.

Let's feel inside the bridge of the nose and down into the tip of the nose and down into the tip of the nose,

The cheekbones and that roof of the mouth and the back of the throat,

The teeth,

The tongue,

The jaw,

Just feeling deep inside that jaw.

Often a lot of tension through here,

Lower teeth,

Bottom of the tongue and the chin.

What is it to feel you're deeply inhabiting your whole head from the front of the face all the way through to the very back of the skull and the top of the head and then all the way through the neck,

The shoulders,

The arms,

The front and back of the chest from the inside,

The heart.

Solar plexus,

The belly,

Back of the midsection,

Down into the pelvis and the tailbone,

Front of the pelvis,

Sinking down,

Down,

Down to the roots of the legs.

Feeling through the legs,

Down into the lower legs,

The feet,

Out the toes and down into the earth through the feet.

Feeling through the top of the head and the bottoms of the feet at the same time and letting any exhale naturally occur as all this opening naturally occurs.

And as you're aware of the sensation of the body and this opening quality,

You can be aware of sound as well.

Sound is also a vibration felt in the body.

You can be aware of the sound of my voice rippling through your whole body.

The sounds in the room you're in,

They're an energy all around you and all within you.

Every sound moving you,

Merging with you very naturally with zero concentration needed,

Letting all that go.

And in and amongst the sounds,

In between the sounds,

There's something very quiet.

And that awareness,

That vast awareness now so aware of the vibration of sound,

See if you can be aware of the feeling of quiet,

Of that total silence at the end of my words.

See if you can let go into that silence,

Let the silence have you.

That it too is permeating your whole body.

It has the finest,

Sweetest frequency of pure quiet.

Awareness is already aware of this quiet.

It's already totally merged with it actually.

And you can keep diving into this quiet space,

This endless,

Vast silence that is permeating your whole body in the room,

Out to the street and up into the sky and down into the earth.

You are swimming in quiet.

And it is calling for you to merge completely with it,

To let go into it.

No effort ever acquired.

Just letting this occur as you become more and more aware of the vastness of this silence.

And I invite you to keep exploring this silence for as long as you desire.

Reviews

Your meditations bring me so much peace. Love & blessings & PEACE to you!🤗💜🙏

This meditation includes a comprehensive body scan that allowed me to tap into my intuition deeply. I'm truly grateful for this enlightening experience. 🙏

Such a simple yet unique way of becoming aware of awareness: thank you for sharing this!

Very calming voice, made it easy to stay with her throughout

I enjoyed this awareness through my body. Reminded me how amazing everything is working in harmony. 🦋🙏🏻🌿☮️🪷🕊️

I never leave reviews but this was the first meditation I’ve done that truly was enjoyable. Thank you.

A special and unique experience! Very restful and enjoyable. Thank you 😀🙏🙏