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 closed,
Let your senses begin to open to the environment and sounds around you.
The touch of air on your skin.
Sensations where your body touches the surface that's supporting it.
Your entire body and mind settling into feeling at rest and at ease.
And let the sound of my voice be the sound of your voice as you move attention through your body,
Welcoming sensations in your jaw,
Mouth,
Both ears at the same time as sensation.
Cheeks,
Nose,
Both eyes at the same time as sensation.
Welcoming the touch of air and sensations of coolness on your forehead,
Head,
Scalp,
Back of the head and neck,
Shoulders,
Arms,
Palms and fingers,
Both hands,
Arms and shoulders at the same time as sensation.
And natural feelings of heaviness or lightness in the arms and shoulders.
Welcome sensations throughout the entire torso.
Letting go of thoughts like helium balloons floating up above.
Simply experiencing sensations just as they are in the hips,
Legs,
Feet,
Both feet,
Legs and hips at the same time as sensation.
Torso,
Arms,
Hands,
Shoulders,
Neck,
Head and face,
Welcoming now the entire body as a field of vibrant sensation.
The entire body as sensation.
Front and back,
Left and right sides,
Sides,
Sensations deep and on the surface of the body.
Unhooking from thoughts and emotions,
Allowing them to float away as helium balloons rising above.
As you settle more and more into sensations of calm,
Ease and well-being spreading throughout the body.
And be aware of the body breathing.
While counting down now from five to one like this,
Five,
Breath flowing in,
Belly gently expanding.
Five,
Breath flowing out,
Belly gently relaxing.
And so on.
Counting with your body's own natural breathing rhythm.
With each breath and count,
Welcoming soft,
Warm,
Velvety sensations of ease and well-being spreading throughout your body.
If you get to one,
Come back to five and start in again.
With each breath and count,
Welcoming soft,
Warm,
Velvety sensations of ease and well-being spreading throughout the entire body.
And when it feels right,
Let go of counting and allow your attention to wander about the body.
Welcoming sensations that are naturally arising while silently affirming within yourself with each sensation you meet.
Ease,
Calm and well-being spreading throughout the entire body.
Ease,
Calm,
Well-being.
Ease,
Calm,
Well-being.
Welcoming all the changing sensations that are now present in your awareness while sensing yourself as the unchanging awareness in which all these changing sensations are coming and going.
Resting back in the simple feeling of being.
Nothing to do,
Nowhere to be.
The natural ease of simply being the natural ease of simply being and welcome sensations that you associate with simply being.
Perhaps feeling grounded,
Secure,
At ease.
Peaceful,
The overall feeling of well-being throughout the entire body,
If helpful.
Invite in any images or memories of people or places that nourish these feelings.
Of being secure,
Connected,
Open-hearted,
Loving.
If it feels right,
Welcome in feelings or emotions that are present throughout the body.
Noting where and how in your body you feel these and any images or thoughts that co-arise with these feelings or emotions.
With each,
Welcome and interweave in the felt sense of being and well-being.
Feelings of being secure,
At ease.
Welcoming all the changing feelings and emotions that are now present in your awareness.
Sensing yourself as the unchanging awareness in which all these changing emotions and feelings are unfolding.
Sense thoughts that are calling your attention and where and how you experience these in the body.
With each thought,
Welcome and interweave in the felt sense of being and well-being.
Feeling secure,
At ease.
Noticing and welcoming all that's now present in awareness.
Experiencing yourself as unchanging awareness in which these changing perceptions are arising and passing away.
While welcoming in the felt sense of being and well-being,
Feelings of being secure,
At ease.
If helpful,
Recall a memory of a person,
Event,
Or experience.
Noticing where and how in your body you feel these and any images or thoughts that co-arise with these.
That helps you welcome in these sensations of well-being.
Feeling grounded,
Secure,
At ease.
Allowing these sensations to expand throughout the entire body.
And letting go of thoughts,
Feelings,
And emotions,
Much like helium balloons that float up above you while continuing to welcome this ever-deepening feeling of being and well-being.
Noticing how these feelings are arising in the spacious field of awareness.
Awareness awake and aware.
Everything just as it is.
And sense the vibrant aliveness of the body.
And if it feels right,
Try opening and closing your eyes several times while continuing to nourish these feelings of being secure,
At ease.
And grounded and connected to yourself and the world around you.
And imagine yourself going about your daily life,
All the while feeling secure and at ease.
Wherever you are,
With whomever you're with,
With whatever you're experiencing.
And affirm the intention with your entire body to interweave this felt sense of ease and well-being with each experience you have throughout your daily activities.
Throughout your daily activities.
Taking all the time you need now.
And you're ready.
Coming back to your eyes open,
Alert state of mind and body.
The felt sense of ease and well-being accompanying you as you move back now into your daily life and activities.
