Hello,
My name is Jacqueline and welcome back to part two of where I teach you a few techniques to enjoy silent meditation.
I'd like to thank you for choosing to spend this moment in time with me.
So in part one we learnt to follow our breath with the words silently in our mind in,
Out,
In,
Out.
We took two minutes in silence.
I'd like to share with you another technique so if you'd like to make yourself comfortable either lying down or sitting in a chair just relax your body as you gently close your eyes,
Take a nice deep breath in and release any tension you may have and another breath as you settle to enjoy this silent meditation.
With this technique we just breathe steady,
Just our normal way of breathing.
Breath in and the breath out.
We breathe in and as we breathe out in our mind we count one and we breathe in and then as we breathe out we count two.
Count up to five each time and then we start again.
I'll count with you for the first few breaths and then I will leave you for four minutes of silent meditation.
Here we go.
As you breathe in,
Breath out one,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
One,
Two,
Three,
Four,
Five.
Allow yourself to enjoy this silence for a moment longer.
Now take a nice long deep breath and feel yourself return to your room.
And another nice deep breath as you gently allow your eyes to open.
How was that meditation for you?
Did you manage to get deep with the silence?
To me it's quite amazing how although we're counting or saying something to keep ourselves centered to keep ourselves in the moment we can still go really deep with this kind of meditation.
If you struggled with thoughts coming in don't worry about that,
That's fine.
Just keep practicing this.
I hope you enjoyed this.
Come back for part three where I'll explain a third way of doing silent meditation.
Thanks for spending this moment in time with me.
