Hello,
And welcome to The Daily Insight.
My name is Richard Miller.
Today's meditation is an exercise to help you manage stress,
Worry,
And anxiety,
Which are unfortunately feelings that many of us experience on a daily basis.
I invite you to join me in taking a moment to experience the restorative practice that I'm offering here,
Which I've found,
And I hope you discover too,
How it nourishes a deep,
Core,
Felt sense of well-being that enables you to weather the ins and outs of the daily stresses of your daily life.
With your eyes open or gently closed,
Let your senses open to the environment and sounds around you,
The touch of air on your skin,
And sensations where your body touches the surfaces that are providing support.
Allowing now the sound of my voice to be the sound of your voice as your attention wanders through your body,
Welcoming sensations in the hinges of your jaw,
Mouth,
Ears,
Cheeks,
And nose,
Welcoming sensations all around the eyes.
Sensations on your forehead,
And the touch of air and coolness on your forehead,
Scalp,
Back of the neck.
And let attention settle for a moment in the shoulders,
Welcoming sensation throughout the shoulders,
Arms,
The natural weight of both arms,
Welcoming sensations of warmth and tingling in the hands,
Both hands,
Palms at the same time,
Welcoming sensation in both hands at the same time.
And bring attention into the belly,
Belly expanding gently with each inhalation,
Gently releasing with each exhalation.
And with each breath,
Soft,
Warm,
Velvety sensations of ease and well-being spreading throughout the body,
Unhooking from thoughts,
Unhooking from feelings and emotions,
Unhooking from feelings and emotions,
Allowing them to float away as helium balloons rising above you as you settle ever more deeply into sensations of calm,
Ease,
And well-being spreading throughout the body.
And counting now from five to one at your own rhythm and speed,
While silently affirming to yourself during each exhalation,
Ease,
Calm,
Well-being.
Taking your time.
When you get to one,
Starting again,
Counting down from five to one,
Affirming to yourself with each exhalation,
Ease,
Calm,
And well-being.
Exhaling smooth,
Gentle.
Each exhalation revealing sensations of ease and well-being throughout the body.
With each exhalation,
Welcoming sensations of ease and well-being flowing throughout the body,
In the belly and torso,
Arms and hands,
Legs and feet.
Sensations of warmth,
Ease,
And well-being flowing throughout the entire body with each with each exhalation.
Thoughts and feelings coming and going,
Like helium balloons floating up above you,
Not trying to fix or change anything,
Everything just as it is.
And feel yourself grounding into this deep,
Unchanging stillness and well-being.
Unchanging stillness and well-being that's always here within you,
Amidst all the changing thoughts and feelings.
Unchanging stillness and well-being.
Releasing thoughts,
Feelings,
As you settle ever more deeply into feeling this deep comfort of stillness and well-being that's always here within you as a deep inner resource.
And let attention wander through your body.
Wherever a sensation calls you to it,
Weave in this inner resource of well-being,
Ease,
Peace.
If there's a thought that's drawing your attention,
Welcome the thought and feel this underlying stillness of being and ease.
If there's a feeling or emotion that's calling you to it,
Welcome the feeling,
Welcome the emotion.
Weave in this underlying feeling of deep stillness and well-being.
And letting go more and more of thoughts,
Settling ever more deeply into this deep quality of ease,
Stillness,
Well-being,
Breath coming and going,
Belly gently expanding and releasing with each inhalation,
Exhalation.
This inner resource of being and well-being,
Accompanying every sensation every thought,
Every emotion,
The deep,
Warm,
Velvety,
Liquidy stillness and well-being that's always here within you wherever you are,
Whomever you're with,
Amidst whatever you're doing,
Now and for the rest of your life.
With each exhalation affirming to yourself ease,
Calm,
Well-being in this and every moment.
Warm,
Velvety,
Liquidy feelings of ease and well-being throughout your entire body,
Wherever you are,
Whomever you're with,
Whatever you're doing,
Now and for the rest of your life.
