Welcome to Day 16 of the Mid-Year Reset here on Insight Timer,
Your daily moment to pause,
Reflect and return to yourself.
Consistency is where real change begins.
Enjoy today's session.
Hi Insight Timer people.
My name is Jack Kornfield,
And today we're going to do a practice of grounding and loving presence.
It's a grounding heart practice.
So to begin,
Take two long breaths,
And allow your eyes to close gently.
Let the eyes and face be soft.
Loosen the jaw.
Roll your neck,
Your head in a little circle to release your neck.
Let the shoulders relax,
And the arms and hands rest easily.
Breathe deeply,
And sense your whole body breathing as it sits and is supported completely on the earth,
Just where you are.
Feel the support beneath you.
And notice this breathing body and all that it carries,
The stress,
The hopes,
The tightness and pleasures,
And all the sensations and experiences.
And wrap your whole breathing body in kindness.
Hold it in compassion.
Notice what happens.
And say thank you.
Thank you for caring so much for taking care of me.
I'm okay just now.
You can relax and be at ease.
Notice what happens.
Now shift your kind attention to the heart,
And sense all that it carries,
Longings and love,
Fears and grief,
Pleasures,
Tenderness.
Notice the heart to hold so much,
Surrounded with kindness and gratitude for holding so much,
Compassion.
And as you do say thank you,
Heart,
For carrying so much,
For taking care of me,
I'm okay just now.
You can relax,
Be at ease.
Notice what happens.
And now bring the same loving presence to the mind,
The mind that continually produces and brings forth plans and memories and ideas and images and dreams and visions and worries and creativity and hopes.
And feel the energy of the mind as if you could hold it again,
Wrapped in kindness and gratitude.
Ah,
Thank you,
Mind.
And thank you for working so hard to keep me safe,
For taking care of me.
I'm okay just now.
You can relax,
Come to ease.
Let the mind quiet,
Be held in the field of kindness.
And finally,
Notice that you have become the loving witness,
The loving presence that notices the breath and body,
The heart with its emotions,
The mind in its movements.
You've become the compassionate witness,
Timeless,
Grounded here on the earth,
A presence that notices as things arise and pass,
Grounded,
Loving presence.
Trust this.
This is who you really are.
Rest in presence.
Let it be your resting place to return to,
The loving,
Grounded,
Compassionate witness of it all.
So thank you for joining in this meditation.
You can listen again whenever you want,
And as you move through the day,
Let the quality of loving awareness be with you.
And if the practice was helpful for you,
You can always share in the challenge forum.
Blessings to you all,
Metta,
Loving kindness,
Well-being to your body,
Your heart,
And your spirit.
