Through a few moments of silence focus on yourself and experience mindfulness.
Meditation information
Time:
From 5 minutes to 30 minutes.
Tip: This meditation can be however long you decide.
Guided:
This is often an un-guided meditation, but can also be guided.
Tip: If it feels right this meditation can switch between moments of silence and moments of being guided.
Body position:
This meditation can be done both sitting, standing or whilst lying down. Just make sure that you chose a position that helps you remain alert for the entire meditation.
Tip: The one who may be guiding should be sitting or standing, so everyone can heard.
Materials needed:
No additional material is needed for this meditation.
Tip: If you are sitting down, meditation cushions are a recommendation to be able to sit for longer periods of time.
Mindfulness in silence
Introduce the meditation:
In this meditation you are going to be focusing on what it is like to be you. Throughout this meditation you are to remain silent. In order to do so it is recommended to use your breath as an anchor, as soon as you notice that you have become distracted and lost your focus return to you breath. Then explore what it is like to be you at this moment, remember to do so mindfully and not lose yourself to thoughts or similar.
If guiding this meditation:
It is also possible to aid people in this process, by guiding them at times. You may encourage people to focus on their breath, notice certain sensations, or similar. Reminding them to be mindful in the here and the now.