15:04

MIDL 15min 02 / 20: Allowing Stillness

by Stephen Procter

Rated
4.8
Type
guided
Activity
Meditation
Suitable for
Everyone
Plays
20.6k

New to MIDL? 15 Minutes of Mindfulness is an introductory series to the MIDL 52 Mindfulness Meditation Trainings. 2/20 is the MIDL Mindfulness Training the Allowing Stillness skill, the practice of sitting still, not moving, not doing anything; it is literally the skill of ‘not doing’ to train the Third MIDL Pillar of Allowing Stillness. Practice daily for one week before moving to the next exercise Have a question? Insight Timer Group: MIDL Mindfulness in Daily Life with Stephen Procter. Private question? Send me a message.

MidlMindfulnessStillnessBody ScanMuscle RelaxationSensory AwarenessProgressive Muscle RelaxationStillness CultivationBreathing AwarenessIntroductions

Transcript

During this mindfulness training,

We'll be developing the third amideopila of stillness.

If you just start out by taking your meditation posture,

And closing your eyes over lightly.

Start to be aware of what it feels like,

Just to be here.

Now gently bringing your awareness to your face.

And allow,

Allowing you forward to relax.

Feeling the relaxation coming into your forehead.

Allowing the relaxation to flow down into your eyelids,

Your eyes.

Allowing your eyelids to droop,

To become heavy.

Allowing your eyelids to become so heavy,

It feels like you're falling asleep.

The relaxation flows down into your cheeks,

Your jaw.

Enjoy opening slightly.

Feeling that relaxation coming to the whole of your face.

So relaxed.

The relaxation starts to flow down through your neck to your shoulders.

Allowing them to drop slightly.

And feeling that relaxation flow into your upper chest,

Your upper back.

The relaxation starts to flow down your arms to your hands,

Your fingers.

Relaxing your fingers.

Your arms hang loosely from your body.

So relaxed.

Relaxing your chest and belly allow your breathing to flow freely and naturally within your body.

Becoming aware of the gentle movement of the breathing.

Allowing your breathing to become so gentle,

So relaxed you can barely feel it moving at all.

Allowing the relaxation to flow down into your hips.

Opening slightly.

Bring down your legs to your feet.

Your whole body becoming so heavy,

So relaxed.

Allowing your body to move freely and naturally within your body.

Calm.

Relaxing your body.

Relaxing your body.

Still.

Relaxing your body.

Relaxing your body.

Relaxing your body.

Relaxing your body.

Relaxing your body.

Now bringing your awareness back into your body.

Becoming aware of any sounds around you and allowing those sounds to come into you.

And when you're ready you can gently open your eyes.

Thank you for spending this time meditating with me.

Take care of yourself and have a wonderful day.

Meet your Teacher

Stephen ProcterMylestom NSW 2454, Australia

4.8 (1 168)

Recent Reviews

Ibrahima

April 20, 2025

Very relaxing and restful , enabled me to be in the present moment

David

December 4, 2024

I really appreciate the balance between guidance and silence.

Terri

February 19, 2024

My Insight Timer journey started 7 years ago with Stephen Proctor’s MIDL offerings, which have had such a profound results for me over the years. Being an HSP, I find myself unable to follow most guided meditations, due to too much talking, tone of voice, distracting music, or other reasons. Stephen’s soft & gentle voice & sparing words have always been just what I needed, and so I am back to work my way through the entire series again, warming up with the short sessions and then on to the longer sessions. Each time I travel this path, I embrace it more deeply in my daily life. It’s a beautiful journey! Thank you Stephen!

M

February 2, 2024

Gratitude for sharing. The whole program is a gift. Namaste 🙏

Maxime

April 3, 2023

Great to be back. Thank you Stephen.

Rachel

March 4, 2023

Excellent, quiet guidance with lots of silent periods. Wish there was bell at the end.

Chuck

February 13, 2023

Very soothing. This was a great body relaxation exercise.

Phil

September 7, 2022

Superb Stillness. I was aware of the mind occasionally thinking but it felt more in the distance and dissolved on it's own as I allowed the stillness and the calm to suffuse me.

Jose

March 20, 2022

Very peaceful ❤️love your teachings Teacher. Thank you 🙏

Lin

April 17, 2021

Thank you,Stéphane, it’s good to come back to this.

Wendy

December 6, 2020

I really enjoy the MIDL course & the progressive nature of the sessions. It's good to sit with each session for a week+ to feel I've mastered it. Thank you Stephen 🙏🌸❣

Julianne

September 30, 2020

A practice I will revisit, thank you!

Shlomo

June 28, 2020

I appreciate the spare amount of instruction.

Colleen

June 15, 2020

The first in this series was incredibly challenging; this one is pure ease and joy. What a profound (yet simple) piece of the practice. A new favorite!

Liz

June 11, 2020

Beautiful and so calming. Settled my anxious mind.

Bart

February 22, 2020

Thank you. Just the right amount of instructions, to let you focus. I will repeat.

Sara

January 11, 2020

His voice is soft, there’s plenty of empty space to allow you to experience your own body and mind.

Kay

November 3, 2019

Body scans are always difficult for me. I have a hard time feeling "heaviness." Yet when I finished, the stress I felt in my stomach was gone. I look forward to continuing this week with this practice.

Lhakyi

October 18, 2019

Your gentle guidance in this meditation is perfect for me to experience stillness, truly beautiful. Thank you very much!🙏

Bruna

October 4, 2019

This is an excellent series and and an excellent teacher! Suggest everyone follow his programs and do exactly as he says: same practice during one week until you are internally ready to change for the next. Following this small tip is making a huge diffence in my practice...thank you so much for your dedication, Mr. Procter! 🙏🏻✨

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© 2026 Stephen Procter. All rights reserved. All copyright in this work remains with the original creator. No part of this material may be reproduced, distributed, or transmitted in any form or by any means, without the prior written permission of the copyright owner.

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