Hello and welcome to the Daily Insight.
My name is Anne-Marie Rowley and I'm a meditation teacher in Melbourne,
Australia.
And it's a pleasure to be with you here on Insight Timer today.
This session is a simple step-by-step mindfulness practice in which we gift ourselves a few moments of space for inner silence,
Stillness and peace.
Let us view ourselves as beginners.
Let us begin again and again and again.
Sit in a comfortable position on the floor on a cushion with legs crossed.
You may need folded blankets or pillows beneath your knees if they need to be supported.
Or you can sit in a chair if that is more comfortable for you with your feet planted firmly on the ground.
When starting out,
Be in a cosy space where it is unlikely you will be disturbed and perhaps wrap yourself up in a blanket or shawl to feel warm and snug.
Sit with a straight back.
Gently lengthen your neck by lifting the crown of the head towards the ceiling.
Eyes are softly closed.
Tilt your hips forward as this will keep your spine upright and straight.
Drop your shoulders.
Release all burdens you may be carrying upon your shoulders today.
Tuck your chin in just a little.
Your head is erect,
Hands on your lap or knees and palms facing upwards in an attitude of giving and receiving.
Taken a long,
Deep breath in through the nose and out through the mouth with pursed lips as though you are blowing through a straw.
Do this with me now.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Breathing in.
Breathing out.
Slow the breath down and feel the breath spread throughout your whole being.
The in-breath is the healing,
Energising breath.
The out-breath is the soothing breath.
Every time you breathe out,
Feel the tension,
Fatigue and strain leave your body.
Imagine you are releasing the breath through your fingertips and toes and out into the ether.
Gently release.
Gently let go.
Your eyes are softly closed.
Feel as though you are going deep within the eyes.
Open up the jaw and again and again.
Soften your cheeks.
Feel all tension leave your face and your neck.
Feel as though you are melting into the quiet earth.
You may be aware of the sounds around you too.
Notice them.
Hear them.
But don't attach to them.
Just let them pass by you.
Around you.
Through you.
Some will be distant.
Some will be close by.
Ever changing.
Always there.
Constantly streaming through your life.
Just allow them to come and to go.
Tap into the sensations in the body.
Perhaps you are feeling heavy or light,
Warm or cool,
Tense or relaxed.
Your hands are soft.
Your feet are soft.
Let go.
Slow down.
Slow down.
Allow the softness to enter your body wholly and completely.
Leave your mind something to focus upon rather than allowing it to frolic about in a melee of distractions and diversions.
Breathe with awareness.
Slowly and gently.
Observe.
Feel the belly gently expanding and releasing.
The chest expanding and releasing.
Is your breath deep or shallow?
Rapid or slow?
Keep focusing on your breath.
Don't let one breath escape your attention.
Observe the breath entering the nostrils and leaving the nostrils.
Cool air in.
Warm air out.
Become a witness to your mind and its emotions.
Observe them.
And if thoughts keep arising and they are annoying you,
Just allow them to pass by.
Perhaps you could imagine each thought is like a leaf gently flowing downstream.
You are not bothered to attach to the story it is telling.
You just left it drift by.
Thoughts will always come just as the breath does.
The knack is not to pay them attention.
Just to observe them.
This is what mindfulness feels like.
To observe.
To be clear.
One of the greatest misunderstandings of meditation is believing that you must suppress all thoughts and that you can actually stop them from appearing.
There is a wonderful expression from the ancient scriptures of the Upanishads and it states,
To try not to think is like trying to catch the wind with your hands then make it go to where you want it to.
Just be aware of your thoughts as they come and go.
And as we enter a state of quiet and stillness in body and mind we become more and more aware and we arrive into the present moment.
That place of pure rest.
Allow your gentle breath to guide you within.
Feeling as though you are stepping through a gateway into your body,
Into its depths,
Into an inner sanctuary of peace and silence.
Your intention is to quiet the restless mind.
Be attentive.
Be aware.
Observe.
And now bring your awareness back to the room and rest your hands at your heart.
Honor yourself for having taken this time to be kind to yourself and to nurture your body,
Mind and spirit.
Om Shanti Shanti Shanti Om.
Peace,
Peace,
Peace.
