Quietening Meditation

This short meditation can help to start or finish your day in a calm and relaxed way. It can also be practiced in the midst of the busyness to quieten the mind, connect inwards and then keep focusing on your tasks. It includes mindfulness of the body/breath and some visualization.

Transcript

Find your seated comfortable position.

Softly close your eyes.

Relax your face.

Relax your chin.

Feel yourself sitting with your spine upright in a relaxed way.

Shoulders are relaxed.

Hands can rest on your thighs or on your lap.

Soften your back,

Your legs.

Tension into your seat,

Into support beneath.

Feeling your natural breath.

The body is breathing itself.

Perhaps a subtle movement in your belly as you breathe.

Or in your chest.

Just feeling.

Take your awareness to the heart.

The depth of your heart.

Notice there a shape of the lotus bud.

Pay your relaxed kind attention there as you sit in your meditation with your natural breath in the background.

Feel shape of the lotus bud in the depth of your heart.

Lifting your body and mind to ups and downs.

♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ If you notice any thoughts are coming,

Notice any noise or other interruptions,

Acknowledge them and let them go.

Kindly returning your attention to the shape of the lotus bud in the depth of your heart.

♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪ ♪♪