Meditation Indoor Use Audio Step by Step Guide
Mindfulness Meditation: Indoors Use
1) Choose a tranquil spot indoors, ideally somewhere quiet and calming
If you can manage to find somewhere close to a window that can be beneficial.
2) If you are sitting upright or on a chair, just make sure your spine is nice and straight
Shoulders should be relaxed without tension.
3) Once you’re ready, just allow your gaze to soften, so your eyes are heavy and relaxed
Allow the external world to just fade a little and relax your body and mind.
4) Take a few deep breaths, just allowing yourself time to settle
When you’re ready, draw your attention to your body and breath, and just become even more aware of both.
5) Aim to slow the breath
Notice how your body feels, and gradually allow yourself to become even more relaxed.
6) Inhale deeply, imagine the space around you, the air filled with voices and whispers of days gone by
Think of all the people who might have occupied this space. As you exhale, release any tension, allowing yourself to feel more rooted in this space.
7) Picture how this room or space might have looked decades or even centuries ago
What events, both grand and everyday might have occurred here? Let these stories fill your mind with a sense of wonder and awe.
8) Listen to the sounds around you
If it is quiet, imagine the sounds that might have filled this space, these imagined sounds connect you to the vibrant life this space once held and continues to hold.
9) Maybe reach out and touch something nearby, a wooden table, a stone wall…
Allow yourself to feel the texture, wonder about the hands that crafted it.
10) If you’re near a window, look at the view outside
Think of the countless eyes that might have gazed upon similar sights, changing seasons, events or simply the passage of time.
11) Gently come back to your starting position and settle letting your imagination become calm
Close your eyes if it is safe to do so, place both hands over your heart, feel it’s rhythm, a beat that joins the symphony of all the hearts that have come before.
12) When you are ready, bring your attention back to the body and breath
Take three deep breaths, feeling more connected to the space and its tapestry of tales.
13) Introduce some gentle movement to your fingers and toes
Gently opening your eyes, seeing the space around you with newfound appreciation and reverence.