Powerful Pause Meditation: Silence
In this meditation we spend some time getting grounded and centred by relaxing the whole body before going on a short journey to a place of inner-silence and calm.
In this meditation we explore our relationship with silence. Is silence something you welcome into your life? How does silence make you feel? Can you think about a time in your life when silence felt like a gift? In this 20 minute meditation we spend some time getting grounded and centred by relaxing the whole body before going on a short journey to a place of inner-silence and calm.
20 minute listen. We recommend listening to this meditation with headphones on.
Listen to other meditations in the Powerful Pause series.
This guided meditation was written for one of our new Powerful Pause meditation sessions, where we come together to meditate every few weeks. If you're a Performer member you can take advantage of these free sessions by booking a spot via our newsletter if you're opted in to receive our emails.
Meditation Transcript
Bea Grist, Health and Wellbeing Manager:
So sometimes life can be loud and messy
We can feel overwhelmed and overstimulated
So in today’s meditation we will be discovering
a place of inner silence, peace and solitude
And that is what our Powerful Pause is all about
It’s an invitation to step off the treadmill for 45 minutes
To put down the ‘to do’ list
To take this time for yourself
Because when we resource and nourish ourselves
We’re much more able to be present in our lives
And to support those we love and care about
We all have a silent inner observer within us
It is the part of us that simply witnesses what is unfolding
without judgement
It is the part of us that allows us to listen with compassion
And to be really present in our lives
When we connect with our inner observer
We find it easier to connect with our wisdom and intuition
It is a place where we trust ourselves
So in today’s meditation we will practice
connecting with our silent Observer
Knowing that the more times we connect with it
The easier it gets
Almost like carving out a new path to a cabin in the forest
The path becomes easier to find
Once it is well-trodden
So let’s find a comfortable seat
And know that a comfortable seat today
may feel different to a comfortable seat yesterday or even an hour ago
We are always in a constant state of flux for so many reasons
So i’d like to invite you to really consider what’s going to feel best
It might be leaning or snuggling up against a wall
It might even be lying down
Just take a moment to check in with yourself now
What does your body need to feel comfortable, supported and safe?
And when you arrive
Just take a moment to acknowledge yourself
For being here today
You are choosing to put yourself first
That’s a wonderful thing to do.
And if you haven’t already
Just closing the eyes or softening your gaze
And bring some awareness to your chest, to your heartspace
Just noticing what's coming up
And if any feelings, emotions or sensations to come to the surface
Know that’s a really normal and healthy thing
So really welcome them
Almost like drawing out a chair for an old friend
And wherever you are today just see if you can begin to just notice
Come into the role of The Observer
Just allow
Just notice
Without judgement
Whatever is here for you today
Notice where you might be holding or gripping in the body
The fingers, or the toes, the ankles or the wrists
And see if you can use this idea of the silent observer to notice all of those points
And then just allow this noticing to bring this softness, this awareness
Your only job today is to pay attention
So start to notice your breath
You don’t need to change it
Just notice that natural ebb and flow
Notice what it feels like as you breath in
And notice what it feels like as you empty the breath out
And again bring your awareness to your chest, to your heart space
This is often a place where we can get really tight or collapsed
if we feel anxiety or stress
And just see if you can lift up slightly through the area
Even if it’s not a big muscular movement
Perhaps just a little energy
And just allow that the just affect your breath
Maybe just taking a fuller inhale
Feeling the heart lift a little
And perhaps feeling the shoulders soften a little and get heavy
as you breathe out
Using your inhale to feel expansion
And as you start to deepen the breath
Use the exhale to find a softness, a surrender
Giving any tension permission to melt away with each, long, slow breath.
And just imagine warm droplets of water
Very gently running down your neck
And down your arms
Feeling those gentle droplets
soothing and softening
the neck
the shoulders
Feel the whole body getting heavier
And wherever you are
You’re doing great
Stay with it
Stick with it.
And if the mind starts to wonder
Or wants to get involved
Just use your Silent Observer to notice
And then gently come back to my voice
Knowing that it’s very normal for the mind to wander
All we’re doing is creating awareness
On your next inhale
Bring some awareness to the very top of your head
Just noticing any sensations or feelings there
Maybe tingling or aliveness
Perhaps nothing
Just notice.
Imagine the warmth of relaxation
begin to spread down from the top of your head over your forehead.
Let this relaxation spread across your temples and over your eyes.
Let your eyes be soft and heavy
relax the little muscles around the eyes
Let your cheeks soften and loosen your jaw
It might feel nice to just gently massage the jaw
Giving it permission to soften
letting go of any tension here
And allow these gentle currents of softness
to spread down into your shoulders
Feeling them being caressed and soothed
Feel them getting heavier and heavier
As any tension melts away
Allow this heaviness to move down your arms
all the way to the tips of your fingers
And all you need to do is keep connecting with your silent Observer
The part of you that senses with loving awareness
Letting go of any expectation
Or a need for it to be a certain way
Wherever you are is perfect.
Bring your attention to the back muscles
Feel the heavy softness slide down the spine
and spread across the back of the ribs
Following this peaceful sensation
down into the sides of the body now
Observing the breath as it flows
into the edges of the chest
Moving down into the stomach, the abdomen, the hips
Giving these parts permission to soften and release
Feeling any tension or gripping begin to melt away
Moving into the legs
Allow these large and strong muscles to loosen and get heavy
Sending this soothing gentle sensation
down into your knees and lower legs
Observe how this feeling puddles in your ankles
Letting them relax before it flows into your feet and your toes.
Now take a deep breath in
and as you breathe out just scan down from
the top of your head to the soles of your feet
Just sensing and observing anywhere
that may still be feeling tense or tight
And just send some love and softness into those areas
Letting them know that you are safe
And it’s ok to let go now.
So we’ll now begin a short visualisation.
This is a journey of inner silence and calm.
Begin by seeing yourself standing on a beach
Notice how the sand is soft and brilliantly white
And how the sun is just rising
Casting a warm, soft, orange glow on your body and face.
As you breathe in the salty air you feel a sense of relaxation
Contentment
An ease.
Feel a slight breeze gently caressing your face.
You have this beach all to yourself
and you have unlimited time to enjoy yourself here
Listen to the ocean as the waves lapse on the shoreline
You slowly see yourself walking towards the water
You notice the gently rolling, clear blue water.
Not far there is a boat bobbing up and down waiting for you to get in
It is sturdy, comfortable and safe.
As you get into the boat
and drift on the water
you continue to feel relaxed and peaceful
The water guides you smoothly towards an island.
The boat rolls and rocks gently on the water
as you draw nearer to the island.
You notice yourself relax even deeper
with the gentle rocking sensation of the boat
Now the sun begins to lift higher into the sky
The strong light clears the air so you can see for miles
The water glitters around you
Everything is clear
With no effort your boat finds its way to a sun-drenched island
The island trees sway gently in the soft breeze
Your boat settles on the shore
You are here
You step your feet into the island sand
and breathe in the undisturbed beauty of this place.
You watch the birds gliding from one tree to the next.
Observe the vibrant colored flowers growing all around.
Even the air surrounding you vibrates
and shimmers with luminous and pure energy.
Listen to the wind as it rustles the leaves in the trees gently
It is soothing
Here you are free from memories from the past
Here you are free from worries about the future
Here you are free from responsibility
This place is yours
And this place is total peace
You look between the trees
and find the opening that leads to a narrow path
You can see this path leads into the lush forest ahead of you
You wander along the path
at a slow and gentle pace into the forest
Passing between the ancient trees and rich plants
You notice all of the shades of green
And the dappled sunlight
as it pours through the leaves of the trees
This place is familiar and comforting
As you move deeper into the forest
you feel peaceful, nurtured and safe.
You have made it into the heart of the island.
In front of you is a glimmering pond filled
with clear water that is still and undisturbed.
You put your hand in the water and you notice the water is fresh and cool
You sit by the water for a moment
Here your thoughts slip away with ease
Everything is silent and still
The only thing you can hear is the gentle roll
of the ocean waves is in the distance
Everything you need is already here
here in the silence.
I’m going to let you be in this special and safe place for 2 minutes now
This is an invitation to just sit silence with loving awareness
To just experience the silence
I’ll come back to you when it’s time to continue.
(2 minute pause)
When we tune into our silent Observer
we are also tuning into our inner silence and calm
To our peace.
And know that this place
is always available to you
If thoughts find their way in
Just allow them to wash away
with grace and ease
Bringing your attention back
To your silent Observer
To that non-judgemental awareness
To what you are simply noticing
In this moment
Soon we’ll bring this exercise to a close
So let’s inhale for 3
1, 2, 3,
And just let it go soft and easy
Ahhhhhhhhh
Inhaling again for 3
1, 2, 3
And let it go
Ahhhhhhh
Notice how you feel
Stay present
Keep observing
Noticing what thoughts come up
Just letting it unfold as it is
Another deep breath now
returning to this space and this time
Breathe in the space
breathe in your presence
And wherever you are just begin to find some
soft, gentle easy movement with the neck
So maybe just very gently moving the neck from side to side
You might shake the head yes and then no
Soft easy movement with the neck and the shoulders
Maybe rolling the shoulders back or forwards a few times
Easing out any kinks or tightness
We’ll take a big inhale in
And sigh it out
Ahhhhhhh
One more time
Inhale
Exhale
Begin to gently move your fingers and your toes
Move your body a little too or take a stretch if that feels good
And before you open your eyes
Just take a moment to notice how you feel
Physically
Mentally
Emotionally
And when you’re ready
slowly open your eyes
