Hello.
This meditation is called anxiety.
A gentle,
Return.
To calm.
Now before we start,
Just take a moment.
To sit and relax.
Get yourself comfortable.
And most importantly,
Just be here.
In the moment.
There's nothing you have to do.
All is as it is.
All that is required of you is just to be here.
Okay.
Now to begin with,
Close your mouth and your eyes.
While breathing through your nose.
And begin to focus.
Your Awareness.
On your body.
The whole body.
Where you are where you're sitting comfortably.
And it's important to Feel safe and supported.
Where you're sitting.
Now while sitting here,
Just notice the space around you.
Familiar objects.
Photos,
Windows,
Doors.
Maybe any carpets or any indoor plants.
Just allow all of these experiences.
To be present with you.
To allow the eyes to look gently.
For the body.
To feel to sense.
To be aware.
You could also.
.
.
Extend that down to your feet.
The ground where you are sitting,
The floor,
The room.
The carpet,
The tiles.
Perhaps the earth.
Just feel that as part of this.
Overall experience.
And spend some time with this.
Quietly.
Aware.
And present.
The breathing is soft and gentle.
The body is relaxed.
You might also be aware perhaps what temperature it might be.
Is it cool?
Is it hot?
Is it warm?
Is there a light breeze blowing?
Is the area where you sit,
Is it bright?
All of these sensors.
Welcome.
All of this being quietly absorbed into the body's sphere of awareness.
And all you're doing is sitting.
Breathing.
And being aware.
There's no need to rush anything here.
Just quietly observing your own awareness.
In being still.
Quiet.
Now you can quietly move your hands,
Gently place them over your heart center.
You might prefer just to use one hand.
Or two,
Placing them one hand on top of the other.
And as your hands the material,
The garment you may be wearing.
Feel that light.
Pressure,
That presence.
As your hands wake.
Is placed against your chest.
Is quietly being here in this quiet sense.
Of feeling.
You may begin to feel the pulse of the heart.
You might have a feeling of some warmth.
An exchange of warmth between the palm of your hands and the heart itself.
Filled fully.
In the stillness of the body.
As it quietly breathes.
Are there any emotions being felt?
By placing your hand on your heart.
If there are,
Just acknowledge them.
Be with them.
But remain still.
Remain with your breath.
And as you rest here,
There's just an open awareness of allowing.
You may sense.
Some subtle energies being felt now.
Whatever it is.
That the body is feeling.
Is sensing.
Is aware of.
Be present with these.
Silently.
Peacefully aware.
Now bring your awareness,
Just quietly.
Direct your awareness to your breathing,
To your breath.
You're not trying to control anything.
You're just noticing the quiet.
Passage of your incoming breath with a pause at the top of the breath.
And as you exhale,
You're sensing the body.
The lungs beginning to just quietly diminishing their volume as you breathe out.
At the bottom of the breath,
Just pause for a moment.
And then breathe in again.
A long deep Relax.
Slow.
And draw in your breath so it fills your lungs.
He may have a sense of the upper chest expanding.
As the lungs are being fully.
The air reaching in,
Filling all parts of your lungs.
Then at the top of the bread,
Pause again.
Before you exhale.
Long,
Slow,
Still,
Steady.
Incoming An outgoing breath.
A natural rhythm that is felt.
Throughout the body.
And the body sensing.
All the subtle movements.
The subtle exchanges.
The presence of the breath.
Both in the body.
Then awareness of the breath.
As it leaves the body.
And in this,
Gentle movement.
You may also be aware within the body feelings of anxiety or fear or worry.
Or doubt.
Just be aware of them.
There's nothing to do here.
At the body.
Be fully present in this experience of what you're feeling.
As you breathe out,
You might have a sense that any of these energies that you wish to be free of.
Passing out with your outgoing breath.
For the body is calm.
The body is still.
The body is supporting.
All the energies that enhance this experience.
And anything that may not enhance this experience.
And quietly be let go.
As your breath leaves the body.
What feelings are present with you in your chest?
Any tightness?
Any feelings in the stomach or the lower back?
Just be aware.
No judgments.
Just quiet,
Allowing.
Of what is present.
To be here.
In your awareness.
Through the stillness.
Of the body.
Just quietly witnessing.
Through your own inner silence,
Your own inner awareness.
Aware of anything that the body is experiencing.
And whatever it is that you are experiencing.
There's nothing to push away.
There's nothing to reject.
All is quietly present.
For in the background.
Behind all of these feelings and experiences.
Is a deeper stillness.
A presence.
And awareness.
Where all of these senses and feelings unknown.
Return to the feelings of your hands.
On your chest,
Over your heart.
Once again.
Aware of any senses.
Around that area.
Anything that's developed more than before.
Any greater sense of connection.
Rising from the heart center.
Add into any other areas of the body.
And your breath is calm and relaxed.
The breathing within them is now second nature to you.
All is still.
Where you are sitting relaxed.
And supported.
And the senses are alive.
They're present.
They're feeling.
They're aware.
And so they should be.
Within the overall experience of the body itself.
Maybe a light sense or feeling of gratitude.
For the calming support that is being felt.
And she sits quietly,
Aware.
And as the body is sensed,
As the breath is quietly noticed.
There may be some energies within your body that begin to soften.
To loosen.
To feel a little lighter.
As they perhaps leave the body.
Or urgently being released.
You're feeling a little freer.
Not because you are trying to fix anything,
Not because you were trying or wanting anything to be anything different than it is.
Just because you uh quietly aware.
And present.
In this open field.
Of awareness.
Quietly acknowledging what is here.
What is present?
Acceptance.
With a quiet peace.
Nothing is being analysed.
Or resisted.
All is.
As it is.
For the body's wisdom will naturally settle and be quiet.
Through the rhythm of your breathing.
Through this calmness,
The body is supported by the breath.
And any energies that are not in harmony.
Will quietly leave.
And the body remains.
Still and present.
And within all of these movements.
Sensations.
Arriving.
Moving leaving.
The breath flowing.
There is also something in the background quite still.
And peace.
Where?
And that is a simple knowing within the body's awareness itself.
A quiet knowing,
A wisdom.
Aware.
Of all that which is unfolding.
Maybe some tensions,
They can be seen.
Some tightness.
They can be seen.
Any doubts,
Uncertainties?
They are also seen and acknowledged.
In the quietness.
But these are not what you are.
These are only surface disturbances.
Finite appearances for behind them.
Is the clarity and wisdom unmoving all knowing.
Where there is a deeper truth.
Known to the body's wisdom.
A timeless awareness.
Beyond the surface mind and its identity of thinking.
A spaciousness.
Of the true nature.
Of one's boundless presence.
Open.
Allowing.
Wise Unchanging.
And this gentle awareness holds it all.
Quietly.
You are supported.
You are held and embraced.
In a deeper knowing.
A deeper wisdom.
And you may begin to become aware,
Increasingly aware of the.
.
.
Small movements an easing,
A lightness,
An increasing lightness.
A softening.
In the body.
Perhaps a lighter,
Deeper,
Breathing.
A stillness.
A longer pause.
Between any thoughts that might be present.
For calm doesn't need to be created.
Calmness.
Reveals itself.
In the stillness.
And the quietness.
Of the body's wisdom.
And as this meditation comes to a close,
There's a heightened awareness within the body.
Where you are sitting.
The quiet rhythm of your breath.
A lightness.
In the sense of your hands placed against your chest.
And unknowing.
That you can return here at any time.
Not by forcing anything.
Just by gently allowing what is here to be here.
And rest in this quietness.
In the awareness.
That holds.
This truth.
Now if you would like to experience the benefits of other videos.
There are more available on Insight Timer.
On both the free and the subscriber side.
Each supports a unique and gentle return.
To ones quiet.
Calm presence.
But,
For now,
Simply rest here where you are.
Quiet and still.
To allow the subtle energies of this meditation.
To be deeply assimilated.
