Hello and welcome to the Daily Insight.
My name is Anne-Marie Rowley and I am a meditation teacher in Melbourne,
Australia and it's a pleasure to be with you here on Insight Timer today.
Today's meditation is simply focusing on the breath,
The calming,
Soothing breath,
A useful practice to help you slow down,
Still your mind,
Nourish your body and to be at peace.
Be in a quiet,
Warm,
Peaceful place and perhaps cover yourself in a light wrap or blanket to ensure you are snug and at ease.
Let us just breathe in and out slowly and peacefully for a few moments.
The breath,
The breath,
The precious gift that heals you,
That soothes you,
That draws you inwards to come home to yourself,
To that place that is within you,
That place of deep,
Deep peace,
That place that is within us all.
Just feel the sensation of breathing in and breathing out.
Perhaps you can rest your hands on your chest or your belly to sense the rising and falling of the breath.
Air abounds,
Surrounds and envelops you in its gentle embrace and is continually there for you.
Feel and observe the breath for a little while,
Let it bring you home to that state of clarity and complete rest.
I am breathing in.
I am breathing out.
Deeply,
Slowly,
Gently,
Peacefully.
In this moment,
This precious moment.
Breathing in.
Breathing out.
Deeply,
Slowly,
Gently,
Peacefully.
In this moment,
This gentle moment.
Cool air entering.
Warm air leaving.
I feel the breath on my upper lip as it gently fades away,
Leaving space and time for the next breath,
And the next one,
And the next one,
Leaving me soothed and peaceful.
Breathing in.
Breathing out.
In-breath weaving its way throughout my whole being,
Forging the canals of energy throughout my body.
Gently winding.
Gently gliding.
Gently nourishing.
Gently cooling.
Gently warming.
Gently cleansing.
Effortlessly breathing in.
Effortlessly breathing out.
With each breath I watch,
Feel,
Listen.
Each breath guides me into this moment.
This gentle moment.
As I ride on the waves of breath,
The ebb and flow,
Like a soft gentle wave flowing peacefully in and out.
Flowing peacefully in and out.
Flowing.
Flowing.
Flowing.
It is the in-breath that is healing.
It is the out-breath that is soothing.
Like a wave coming into shore,
Pausing and then receding back out into a vast,
Calm ocean.
Rippling.
Resting.
Rippling.
Resting.
Resting.
The breath moves with me and I with it.
The breath invites me to move without hesitation,
Without strain,
Without effort.
I know the breath will sustain and nourish me fully.
The breath.
The breath.
The breath.
All I need to do is breathe in.
Breathe out.
Breathe in.
Breathe out.
Fully.
Holy.
Without judgment,
Without fear,
Surrendering to its calming ways.
Prana.
Life force.
Tension.
Leaving.
Fatigue melting away.
I feel the softness enter my body.
The gentle massaging of the in-breath.
I feel the softness leave my body.
Its soothing,
Calming retreat.
The breath breathes me.
I breathe the breath.
I know deep within that it is the breath that allows me to be clear,
Aware,
Gentle,
Compassionate,
Patient,
Loving and healthy.
That breath that reaches out to the world beyond and inwards to the world within.
My inner world.
My world without distraction.
My calm,
Serene spirit.
I feel the in-breath.
I feel the in-breath.
I feel the in-breath.
I extend the in-breath.
I hear the in-breath.
I know its beginning.
I know its end.
I know its path.
I know it is healing.
I feel the out-breath.
I feel the out-breath.
I extend the out-breath.
I hear the out-breath.
I know its beginning.
I know its end.
I know its path.
I know it is soothing.
And I know that breath will return again and again and again.
The breath.
The breath.
The breath.
Om shanti shanti.
Om shanti om.
Peace.
Peace.
Peace.
Peace.
