The Daily Insight,
Produced by Fleur Chambers for Insight Timer.
Welcome to this 10-minute meditation designed to help you relax and cultivate calm amidst the busyness of modern life.
During this meditation we shall find calm in the gentle movement of our breath,
The relaxation of our bodies and the felt sense of the ground receiving our weight.
So settling into a comfortable position now,
And let's begin by casting our eye around the space you are in.
Just noticing colours,
Textures,
Shapes,
Details both big and small.
Perhaps you are noticing something new or seeing things with fresh eyes.
This is the power of attention.
And now noticing elements of your environment that allow you to feel safe and secure.
Perhaps the door,
The roof,
Some of your possessions or creature comforts.
And taking a nice deep breath into this feeling of physical safety.
Taking another deep breath now into the idea that right now you are safe,
You are free from harm.
And from within this sense of safety I invite you to close down your eyes.
Gently allowing your attention to turn inwards to your breath and your body.
And as you settle in,
Remembering that it's okay to take this time for yourself,
That you deserve the opportunity to relax and cultivate calm within you.
Scanning your body now for any spots of tension or any sense of holding on,
However subtle,
And just offering these places a few deep nurturing breaths.
Allowing your breath to soothe these places now.
What a gift to be able to soothe yourself in this way.
And now just beginning to connect with your breath a little more.
This gentle life force that exists within each of us.
Noticing for a few breaths the air as it enters your nose.
Noticing for a few breaths the air as it leaves your mouth.
Noticing the gentle rise and fall of your chest as you breathe.
Noticing the soft expanse of your belly as the air flows in and out.
Noticing how so many parts of your body come together in this shared act of breath.
Noticing how effortlessly your body breathes.
Surrendering into the idea that your body is able to breathe on its own.
Surrendering into the intelligence of your body,
Into its deep sense of knowing.
Focusing now on your exhale,
Allowing it to be long and smooth.
Perhaps you can hear its gentle force as it leaves your mouth.
And for a few breaths now can you lengthen your exhale.
This is the breath of relaxation.
When we breathe in this way our body automatically begins to relax.
Can you be curious about this sense of relaxation now?
Noticing your ability to soften across your eyes,
Across your cheeks,
Encouraging a sense of softening across your jaw.
Noticing your ability to let go of tension in your shoulders.
Imagining your shoulders softening from the inside out.
Taking a nice deep breath into your stomach.
Noticing any sense of relaxation spread across your stomach as you breathe out.
Allowing your hips and pelvis to soften.
Encouraging a sense of relaxation to move down your legs.
All the way to your feet and toes.
This sense of softening spreading down your arms,
To your hands and fingers.
And as you continue to focus on your exhale,
Can you allow your body to let go a little more?
Really sinking into the ground below.
Letting go of any sense of holding on no matter how subtle.
Letting the earth receive your weight.
Feeling safe in this act of the ground supporting you.
And for the final few moments,
Can you rest in the comfort of your breath and the ground below.
Resting here in what is permanent,
In what is real.
Gently blinking your eyes open,
Ready to greet the world with a sense of calm.
Thank you for watching.
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