Hello,
And welcome to The Daily Insight.
My name is Julian Lacay,
A teacher here on Insight Timer.
In today's meditation,
We'll be practicing grounding our attention in the present moment so that we can more fully engage with life around us.
To begin,
Finding a place where you can feel safe and where you won't be interrupted for the next five minutes.
And settling your body in a comfortable position.
You can begin by bringing your attention to your thoughts and noticing what kind of mental activity is happening right now in the mind.
And bringing your attention to your body and noticing what you're feeling right now.
What emotions are here.
And notice where they're showing up in your body and how you're feeling them as physical sensations.
Now becoming aware of breathing by shifting your attention down into the belly region.
Perhaps putting your hand on your abdomen and noticing the rising and the falling movements.
And now shifting your attention to sounds arriving at your ears.
They may originate from near or far.
Notice two or three things that you can hear.
And bringing your attention back to your mind and noticing the thoughts that are here.
Notice that these thoughts are simply mental events that are appearing,
Changing,
And disappearing in awareness.
And shifting your attention to the body and noticing the emotions and sensations that are here now.
Notice how they're different than before.
Just acknowledging the thoughts and feelings that are flowing through the mind and the body from moment to moment.
Now bringing your attention back to the sensations of breathing at the abdomen.
And see if you can include these sensations of breathing with the other thoughts and feelings that are here right now.
Just breathing with them.
See if you can be aware of your mind and body as a whole.
Being fully alive with thoughts and feelings constantly flowing through.
Notice there's a conscious human being here that can notice all these changing thoughts and feelings and that can also control some of what this body can do.
You can choose to move your body in various ways.
Try it out.
Wiggle your toes and your fingers.
Lengthen your spine.
Stretch your shoulders,
Arms,
And neck.
Open your eyes if they're closed and look around.
Notice what you can see.
Notice that in the presence of these thoughts and feelings,
You are free to choose your hands.
And as this meditation comes to an end,
Reflecting on the following question.
As a thinking,
Feeling,
And breathing whole human being,
What do I choose to do in the next moments to nourish myself and engage more fully with what truly matters to me?
Wishing you well.
