Hello,
And welcome to The Daily Insight.
My name's Andrew Johnson,
And today's meditation focuses on rebooting mind and body.
Enjoy your practice,
Whether you're sitting or lying down.
Take a gentle deep breath in and out,
And close your eyes.
Allow your eyes to close.
And if it feels comfortable,
Put one hand on your chest and one hand on your stomach.
It's only when I mention it you become aware of the flow of your breathing.
In and out.
In and down.
And up and out.
Notice the movement of your hands as you breathe.
There is no right or wrong with this movement.
But if it feels comfortable and natural,
Shift your breathing down into the stomach.
So that as you breathe in,
The hand resting in your stomach starts to rise as the stomach expands.
And as you breathe out,
The stomach contracts and the hand moves back in.
Gently.
Easily.
Naturally.
Following the breath.
Again,
If it feels comfortable,
Touch the tip of your tongue onto the roof of your mouth.
And notice what that does to your awareness of the flow of your breathing.
Do you notice the difference in temperature between the in-breath and the out-breath?
Many people notice it around the nostrils.
Resting your awareness there,
On the flow of the breath,
Starts to take you deeper within.
Resting your awareness on the flow of your breath starts to dilute the mental noise.
Quieten down those unnecessary,
Unneeded thoughts.
Following your breath,
Starting to go deeper within.
And if you wish to,
You can release the hands and arms into a more comfortable position.
Let's do a quick body scan to release any unnecessary tension.
Relaxing the feet.
Relaxing the calves.
Relaxing the legs.
Feet.
Calves.
Legs.
Softening.
Loosening.
Relaxing.
Relax the hands.
The arms.
The shoulders.
Hands.
Arms.
Shoulders.
Releasing.
Relaxing.
Loosening.
Relax the muscles down the back.
Relax the muscles down the sides.
Relax the muscles of the chest and stomach.
Releasing.
Relaxing.
Softening.
And letting go now.
Isn't it nice to know that in these practices,
There's nothing you need to do.
Nowhere to go.
Nothing to think of.
Just being here.
Now.
In this moment.
And notice any heaviness that's starting to appear.
The heaviness is a by-product of relaxation.
The heaviness appears as muscles relax.
And therefore,
Notice any heaviness.
Welcome the heaviness.
Expand and increase the heaviness.
Now in a moment,
You'll hear me count down from ten to one.
Imagine that each slow descending number is taking you a little deeper down.
A little deeper within.
Deeper into stillness.
Deeper into heaviness.
Deeper within.
As I count down,
You may experience a slight,
Though very pleasant,
Physical sensation.
Many people experience it as floating.
Floating down.
Down into your own inner world.
Down into the part of yourself that contains all your resources.
Your skills.
Your abilities.
Your strengths.
The parts of you that already know just what to do in any given situation.
And just how to do it.
So ready.
Ten.
Nine.
Eight.
Seven.
Six.
Drifting deeper.
Five.
Four.
Three.
Two.
And one.
All the way down.
Deeper.
And deeper.
Within.
At this point,
I want you to notice how deeply relaxed you've become.
But I also want you to notice how simple the procedure has been.
It's important that you realise that you can integrate these techniques at any point.
They're becoming part of you.
The more you listen,
The more you're creating a mind-body link.
The more that you create the mind-body link,
The easier it is to recreate in any circumstances.
Enabling you to reboot and recharge at any point.
Now that you have accessed this deeper state within,
I'm going to offer some positive suggestions.
Your unconscious mind always protects you.
And your unconscious mind will only accept suggestions when they're recognised to be healthy,
Positive and beneficial.
But when your unconscious mind recognises any of the following suggestions to be healthy,
Positive and beneficial,
It accepts them gladly.
Allowing them to become part of you.
Part of your inner world.
Part of your everyday existence.
Helping to change the way you think,
Feel,
Act and react in a healthy,
Positive,
Beneficial manner.
You see,
Here,
Now,
Your mind is calmer and clearer.
But the deeper within you go,
The more you'll find that after meditation,
The more that your mind remains calmer and clearer.
You see,
With practice,
Your memory becomes stronger and steadier.
You're able to store information easier.
You're able to recall information easier.
You're able to see things in their true perspective.
Without magnifying any difficulties.
Without ever allowing things to get out of proportion.
In this moment,
Here,
Now,
Your nerves are stronger and steadier.
And with practice,
Your nerves become so much stronger and steadier.
In this moment here,
Your body is relaxed.
And in this relaxation,
In this slow,
Heavy stillness,
Your mind and your body are taking time to reboot.
To go back to balance.
To start a clean slate.
In this stillness,
With the mind becoming ever calmer and clearer,
In this heaviness,
The body's reaching a stage like sleep.
It's able to rebuild and recharge,
Re-energise,
Revitalise.
Perhaps you can feel that in this moment.
Perhaps you can feel how the body responds to this heavy stillness.
So,
With so many meditation practices,
You'll find that afterwards,
Your mind remains calm and clear.
Your nerves remain strong and steady.
Your body remains rested and relaxed.
But you'll also find that you now have focus,
Clarity.
You're able to see things from a different angle.
Your body feels recharged,
Revitalised,
Re-energised.
You'll find that you're able to get more done,
With greater efficiency,
In less time.
Giving you back time for what's important to you.
And life seems simpler,
Easier,
Happier,
Gentler.
And it feels as if a weight has been lifted.
As if a little burden has been removed.
Allowing you to live your life in a way that is so much more natural.
Natural and satisfying.
Satisfying to you.
And as we near the end of this practice,
I want you to bring your awareness back to the hands and fingers,
And give them a little movement.
To the feet and toes,
Give them a little movement.
Stretching the arms out,
And releasing.
Stretching the legs out,
And releasing.
And filling the lungs with a deep,
Awakening breath,
And releasing.
And with a gentle,
Full body stretch,
You can open your eyes,
And come back to full awareness.
Be gentle with yourself,
And have a wonderful day.
