Sound and silence

Welcome to Sound and silence. This is editorial guidance awaiting teacher review. Have a stable chair, a mat and suitable cushions nearby. Read the full series for supports and adaptations; use only comfortable, familiar transfers. Choose a devotional context freely; silent reflection is welcome. No religious commitment is required to read this guide. Choose only movements and transfers that are comfortable and familiar. Stop for pain, dizziness or feeling unwell. The session will move on automatically, with quiet spaces for practice and rest. Pause whenever you need more time. Timed blocks include setup, short repetitions, side changes and rest; they are not continuous holds. Keep breathing naturally. English movement names will be spoken. Sanskrit names remain on screen.

Stage 1 of 6. Supported chair seat. Arrange your supports and choose a comfortable starting position before beginning. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 2 of 6. Gentle mantra repetition. Use a comfortable, familiar floor transfer with stable support. Begin from a seat on the mat; remain in the chair if a floor transfer is unsuitable. Breath cue. Repeat on a comfortable exhale; breathe normally between phrases. Use a mantra already meaningful to you, or quietly repeat “Oṃ” if appropriate to your practice. Use a few repetitions, optionally moving one mālā bead per phrase. Pause in silence. Another option. Listen or repeat mentally; no requirement to finish 108 repetitions or prolong the breath. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 3 of 6. Comfortable meditation seat. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Let breathing remain natural. Sit on a cushion or chair. Choose eyes open or closed. Notice one ordinary breath at a time; when attention wanders, return gently. Shift or stop if uncomfortable. Another option. Sit with back support or rest on your side; meditation need not require sitting on the floor. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 4 of 6. Gentle mantra repetition. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Repeat on a comfortable exhale; breathe normally between phrases. Use a mantra already meaningful to you, or quietly repeat “Oṃ” if appropriate to your practice. Use a few repetitions, optionally moving one mālā bead per phrase. Pause in silence. Another option. Listen or repeat mentally; no requirement to finish 108 repetitions or prolong the breath. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 5 of 6. Comfortable meditation seat. Release the previous position. Pause in a comfortable neutral position and arrange any support before continuing. Breath cue. Let breathing remain natural. Sit on a cushion or chair. Choose eyes open or closed. Notice one ordinary breath at a time; when attention wanders, return gently. Shift or stop if uncomfortable. Another option. Sit with back support or rest on your side; meditation need not require sitting on the floor. There will now be some quiet space for this invitation. You may adjust, rest or stop.

Stage 6 of 6. Supported chair seat. Roll to a side if lying down, use your hands to sit up and transfer to a stable chair slowly if required. Breath cue. Natural breathing. Use a stable chair without wheels, feet on the floor or blocks. Rest hands on thighs. Notice contact with the seat and the room. Adjust whenever needed. Another option. Use back support and a comfortable footrest; do not force an upright position. There will now be some quiet space for this invitation. You may adjust, rest or stop.

This session is complete. Remain comfortably supported for a moment and let your breathing settle. There is no need to stand up quickly. Notice the room around you. You can record your practice in My Ananda, or simply finish here. Return to a familiar session whenever it suits you.