Hello,
My name is Jacqueline and I'd like to thank you for choosing to spend this moment in time with me and welcome back to part three of where I explain different techniques for silent meditation.
As I explained in part one,
I've experienced such a great feeling when I developed and learnt silent meditation by using one or two of these techniques at a time depending how long I wanted to sit in the silence.
So just to recap on the two that I've already shared with you,
The first one is labelling your breath as you breathe in and breathe out.
So as we breathe in,
We say in our mind in and as we breathe out,
We say in our mind out.
And as our breathing is nice and steady,
We just repeat that over and over.
And although we're saying those words in our mind,
Our body and our mind still goes fairly deep in this meditation.
The second technique was to count up to five breaths.
So we would count on the out breath.
So we'd breathe in and out.
One,
In,
Out,
Two,
In,
Out,
Three,
In,
Out,
Four,
In,
Out,
Five.
And then we'd start from one again.
In,
Out,
One,
In,
Out,
Two.
So how that would go would be one,
Two,
Three,
Four,
Five,
One,
Two,
One,
Two,
Etc.
And that way we can stay focused with our breathing but our body and our mind really goes deep.
The third technique that I'd like to share with you is just saying some words over and over in your mind.
And that's the one we're going to focus on today.
I'm going to leave you for six minutes in silence today.
But if you feel the words don't resonate with you or you want to switch to one of the other techniques,
Then that's perfectly fine to do that.
Sometimes the longer I meditate for,
I switch between all three of them.
The choice is yours.
But we're going to start by using the words.
I'll talk you through them and then I will leave you to continue with the six minutes with rolling the words around your mind or counting or recognising the in and the out breath.
So if you'd like to make yourself comfortable,
Whether it's laying down or sitting in a chair.
I'm going to start by taking a nice breath.
Feel your lungs and release that breath,
Allowing yourself to relax.
And another breath.
And as you release,
You allow yourself to relax a little more.
Allow your eyes to close if they haven't already done so.
And take nice steady breaths.
And then we're going to start with the words.
So as you breathe in and out,
May I be happy.
And as you breathe in and out,
May I be healthy.
And as you breathe in and out,
May I feel at peace.
May I be happy.
May I be healthy.
May I feel at peace.
May I be happy.
May I be healthy.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
May I feel at peace.
Allow yourself to enjoy the silence for a moment longer.
Now take a nice deep breath in as you bring yourself back to your room.
And another.
As you breathe in,
Allow your eyes to slowly open.
Be aware of the noises in the room.
Be aware of your body and how you're feeling.
Take nice steady breaths.
How was that meditating for six minutes in silence?
Did you manage to stay with the words?
Or did you move to one of the other silent meditation techniques I shared with you?
I hope you will try to meditate in silence again.
As I've said before,
It's very beneficial and I thoroughly enjoy it now.
Feel free to share your experiences with me.
Thanks for sharing this moment in time.
See you again soon.
