Hello,
And welcome to the Daily Insight.
My name is Larissa Hall Carlson.
This evening mindfulness practice helps wash away the stress of the day through a quieting,
Breath-based meditation.
To begin,
Turn down the lights and get comfy.
Perhaps light a few candles or cover up with a warm meditation shawl.
Settle into a restful,
Steady seat.
Take some care to lengthen the spine,
Stretching out the tension from the day.
Rest the hands comfortably on the lap.
Losen or close the eyes.
Relax the brow.
Loosen up the jaw.
Soften the shoulders.
Roll the shoulders a few times in each direction,
Releasing more tension,
Creating more space.
Return the shoulders to stillness.
Soften and relax the belly.
Draw in a deep,
Refreshing breath and let it out with a long sigh.
Draw the awareness more deeply inward.
Notice how you're feeling physically and mentally.
Has the day been busy,
Challenging,
Or exciting?
Are you holding on to anything?
What can you release right now?
To recharge,
To rejuvenate,
What would you like to cultivate through your practice?
Set your intention.
Take a few deep,
Slow breaths to more thoroughly soften and settle down.
Draw in fresh air and oxygen to support you in a restful,
Serene night ahead.
Gradually release all control of the breath and rest your mind's attention down at the belly.
Anchor the mind's attention down at the navel.
Begin to scan the whole area,
Noticing all the places reached by the natural,
Uncontrolled breath.
Follow the breath at the belly.
When you notice the mind thinking,
Planning,
Or daydreaming,
You can start to notice the mind thinking,
Planning,
Or daydreaming.
Gently guide it back to the breath at the belly.
Stay with the breath at the belly.
Gently guide it back to the breath at the navel.
If the mind continues to wander,
Feel free to add counting.
Following the breath at the belly,
Inhale,
Exhale,
One.
Inhale,
Exhale,
Two.
Counting to ten,
And starting again.
Follow the breath down at the navel.
Gently guide it back to the navel.
Gently guide it back to the navel.
Float the mind's attention now to the ribcage.
Scan the whole ribcage area,
Noticing the natural breath there.
Rest the mind's attention on the mesmerizing rhythm of the breath in the ribcage.
Following the natural breath with or without a count.
Stay with the breath in the ribcage.
Rest as glimmering moonlight dances across flowing ocean waves.
Again and again,
Drift your mind's awareness over the luminous current of the breath.
Stay with the breath.
Rest as glimmering moonlight dances across flowing ocean waves.
Can you sense the space between the ribs during each natural inhalation?
Be absorbed by the breath in the ribcage.
Rest as glimmering moonlight dances across flowing ocean waves.
Rest as glimmering moonlight dances across flowing ocean waves.
Now,
Drift the mind's attention up to the tip of the nose.
Begin following the breath at the rims of the nostrils and the upper lip.
Scan for any changes in temperature or sensation.
Follow the natural breath at the tip of the nose.
Rest as glimmering moonlight dances across flowing ocean waves.
If you've started to slouch,
Lengthen again the spine.
Recommit the mind's attention to the natural,
Lulling,
Peaceful breath at the tip of the nose.
Rest as glimmering moonlight dances across flowing ocean waves.
Rest as glimmering moonlight dances across flowing ocean waves.
Rest as glimmering moonlight dances across flowing ocean waves.
Remain curious,
Scanning and exploring the natural breath,
Noticing all the places reached by the natural breath at the tip of the nose.
Rest as glimmering moonlight dances across flowing ocean waves.
Rest as glimmering moonlight dances across flowing ocean waves.
In these remaining minutes,
You might invite the awareness to expand throughout the entire body,
Feeling for the entire body being breathed.
Rest as glimmering moonlight dances across flowing ocean waves.
Inviting each natural breath to comfort and quiet the entire body-mind gently now begin to deepen your breath release the meditative focus scan and feel for the afterglow of practice what has stilled or quieted within you identify three things for which you are grateful gradually allow the eyes to open taking in the evening's ambience may you feel peaceful and at ease
