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.
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 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 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.
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.
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 see things in their true perspective.
Without magnifying any difficulties.
Without ever allowing things to get out of proportion.
Your nerves are stronger and steadier.
And with practice,
Your nerves become so much stronger and steadier.
Your body is relaxed.
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.
Your mind remains calm and clear.
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.
And life seems simpler,
Easier,
Happier.
And it feels as if a weight has been lifted,
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.
