08:01

MIDL 4 / 7: Grounding in Softening

by Stephen Procter

Rated

4.8

Type

Activity

Meditation

Suitable for

Everyone

Plays

5k

MIDL Returning to Presence 4 / 7: This series contains simple MIDL Mindfulness exercises to re-establish Mindfulness throughout the day for Mindfulness in Daily Life. It is connected to the 52 MIDL Mindfulness Meditation Training System. This exercise strengthens the Second MIDL Pillar of Softening Into. A Sorting Menu for these meditations on Insight Timer is available on my website. Insight Timer Group: MIDL: Mindfulness in Daily Life with Stephen Procter

Midl Grounding Softening Mindfulness Mindfulness In Daily Life Mindfulness Exercises Body Scan Breathing Relaxation Deep Breathing Belly Breathing Mental Relaxation Progressive Relaxation Mindfulness Meditations Sighing Breath

Transcript

Close your eyes over lightly and start to be aware of what it feels like just to be here.

Be aware of the whole of your body.

Be aware of the full length of each breath as it moves in through the tip of your nose,

Through your chest,

Deep down into your belly and as it moves all the way back out again.

And now using slow,

Deep,

Gentle breaths,

I'd like you to soften into,

Relax into,

Into any tension you feel.

Gently take a slow,

Deep breath deep into the belly.

With a slow and gentle breath out,

Allow any tension in your body to relax.

Slowly breathing in,

Slowly breathing out,

Relax your body even more.

Slowly breathing in and as you breathe out,

Allow your body to sink deeper and deeper.

Deeper into the floor.

Now that your body is calm,

Relaxed,

You can start relaxing yourself mentally.

Every time you breathe out,

Add a slow,

Gentle,

Silent sigh through your nose with the out breath.

And every time you sigh with that out breath,

Allow any mental tension to relax.

Slowly in.

Sighing on the out breath,

Relax.

Each breath out,

Allowing you to sink physically and mentally deeper.

Sinking deeper.

Deeper into stillness and peace.

Feeling calm.

Relaxed.

Relaxed.

Relaxed.

Now widen your awareness into the whole of your body.

Notice the whole of your body just sitting or lying down.

And when you're ready,

You can gently open your eyes.

Have a wonderful day.

Take care and goodbye.

Meet your Teacher

Stephen Procter Mylestom NSW 2454, Australia

4.8 (282)

Recent Reviews

F

Fer

November 8, 2023

It was relaxing. I like when I feel present. Thank you for teaching me that!

M

Mo

January 20, 2022

I am building emotional awareness and training my body and mind to relax into enotions, and Stephen’s trainings have consistantly helped. I am grateful for Stephen and his approach to teaching such practical practices for everyday life. I can feel my nervous system learning how to relax.

E

Ellen

September 21, 2019

No matter what, your voice alone always, ALWAYS is soooo comforting and calming - I can always rely on that to start my days.

L

Lhakyi

March 3, 2018

Thank you. This is very helpful as a short evening meditation.☺

K

Katie

December 13, 2017

Sweet! I'm really enjoying sneaking in these short Meditations to recenter myself in the afternoon. So soft I felt like I was melting. Thank you Stephen.

A

Amber

September 14, 2017

This felt like such a loving meditation - calm and centering

R

Roslyn

September 14, 2017

Very calming voice. Thank you 🙏🏼

K

Kat

September 12, 2017

Thank you. I love using these shorter meditations first thing in the morning.

S

Susan

September 12, 2017

Lovely sweet and effective 🙏A most calming voice❤️

M

Maria

September 12, 2017

Too short :( but lovely and quiet and calming

S

Sue

September 12, 2017

Wonderful serenity and calmness thank you Namaste 🙏

R

R

September 12, 2017

Short but wonderful. Thank you

J

James.

September 11, 2017

Thankyou Stephen... Namasté🕉🙏

M

Michael

September 11, 2017

The gentle, soothing voice is nonintrusive and allows body and mind to release and relax. This will be a good fit for you if you like minimum guidance and not too chatty instructions that can be distracting.

D

Deborah

September 11, 2017

Simple, grounding, effective and a super soothing voice and pace. Thank you 🙏🏻

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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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