Preparation:
Take a moment to settle into your space. Sit or lie down in a way that feels natural and relaxed. Rest your hands gently on your lap or by your sides. Close your eyes if it feels comfortable, or soften your gaze if you’d prefer to keep them open. There’s no rush, no pressure—just this moment.
Take a moment to settle into your space. Sit or lie down in a way that feels natural and relaxed. Rest your hands gently on your lap or by your sides. Close your eyes if it feels comfortable, or soften your gaze if you’d prefer to keep them open. There’s no rush, no pressure—just this moment.
Begin:
Start by bringing your attention to your breath. Notice the air moving in through your nose or mouth, cool and gentle, filling your lungs. Feel it leave, warm and soft, as you exhale. You don’t need to change your breathing—just watch it, like waves lapping at the shore. In… and out… in… and out.
Start by bringing your attention to your breath. Notice the air moving in through your nose or mouth, cool and gentle, filling your lungs. Feel it leave, warm and soft, as you exhale. You don’t need to change your breathing—just watch it, like waves lapping at the shore. In… and out… in… and out.
With each breath, let your body soften. Feel your shoulders release any weight they’ve been carrying. Let your jaw loosen, your brow smooth out. Your arms, your legs, your spine—all sinking into a quiet, effortless ease.
Entering Nothingness:
Now, imagine a vast, open space before you. It’s not a place with walls or colors or shapes—it’s simply space. Endless, quiet, and still. There’s nothing to do here, nothing to fix, nothing to chase. It’s just… nothing. And in that nothing, there’s peace.
Now, imagine a vast, open space before you. It’s not a place with walls or colors or shapes—it’s simply space. Endless, quiet, and still. There’s nothing to do here, nothing to fix, nothing to chase. It’s just… nothing. And in that nothing, there’s peace.
As thoughts drift into your mind—plans, worries, memories—let them pass like clouds moving across a wide, empty sky. You don’t need to hold them or push them away. They come, they go, and you remain here, in this stillness. There’s no need to name them or solve them. They’re just visitors, and you’re the quiet space they pass through.
Deepening the Stillness:
Feel yourself sinking deeper into this nothing. It’s not empty in a lonely way—it’s full of calm, full of rest. Imagine your mind as a still pond, so clear and quiet that not even a ripple disturbs it. No sound, no motion, just pure, gentle stillness.
Feel yourself sinking deeper into this nothing. It’s not empty in a lonely way—it’s full of calm, full of rest. Imagine your mind as a still pond, so clear and quiet that not even a ripple disturbs it. No sound, no motion, just pure, gentle stillness.
If your attention wanders—to a sound, a sensation, a thought—gently guide it back. Back to this nothing. Back to this stillness. There’s nowhere else you need to be, nothing else you need to be. Just here. Just now.
Resting in the Void:
Stay here for a few moments. Let the silence wrap around you like a soft blanket. Let the stillness hold you, without effort, without trying. You might notice your breath again, slow and steady, or the quiet weight of your body resting fully in this moment. There’s nothing to achieve, nothing to become. Just this.
Stay here for a few moments. Let the silence wrap around you like a soft blanket. Let the stillness hold you, without effort, without trying. You might notice your breath again, slow and steady, or the quiet weight of your body resting fully in this moment. There’s nothing to achieve, nothing to become. Just this.
(Pause for 1-2 minutes if reading aloud, or linger here as long as feels right.)
Returning Gently:
When you’re ready, begin to bring your awareness back. Feel the surface beneath you, the air on your skin. Wiggle your fingers or toes, inviting a soft movement back into your body. Take one slow, deep breath, filling your chest with air, and let it out with a sigh.
When you’re ready, begin to bring your awareness back. Feel the surface beneath you, the air on your skin. Wiggle your fingers or toes, inviting a soft movement back into your body. Take one slow, deep breath, filling your chest with air, and let it out with a sigh.
As you open your eyes or lift your gaze, carry this stillness with you. It’s always there, beneath the noise, whenever you need it. You can return to this nothing, this peace, anytime.
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