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.
This session is a mindfulness practice guiding you into a peaceful,
Relaxing state,
So be ready for bed and a deep,
Nurturing sleep.
Ensure you are in a place where it is unlikely you will be disturbed.
Cover yourself in a blanket or wrap for a sense of safety and comfort.
Your feet are separated about hip-width distance apart.
Your legs are long and loose and the little toes are gently falling outwards.
Be still and quiet.
You could rest your hands one over the other on your belly if that is more comfortable.
Snuggle into the warmth and textures around you.
We are about to journey through the body.
Hear my voice.
Allow my voice to guide you peacefully and gently.
Your eyes are softly closed.
Drop the jaw.
And again.
And again.
Feel all tension leave your jaw and your face.
Perhaps roll the head from side to side slowly with full awareness,
Relaxing the back of the neck,
The throat and the shoulders.
Soften the lower back.
Melt into the quiet earth.
Inhale and fill the body with breath.
Exhale and release all tension and fatigue.
Feel the gentle rhythm of your heart.
Bring your awareness to the soles of your feet.
Be intensely aware of how your feet are feeling.
What you can feel in the soles of the feet.
Perhaps warmth or tingling or cool or a gentle pulsing.
Thousands of nerve endings make up the map of your feet.
Energy flowing through.
Imagine energy flowing through the soles of your feet and out through your toes.
Don't think about them,
Feel them.
The softness in the soles.
The tingling in the soles.
The vibrancy in the soles.
And if thoughts are arising,
Allow these thoughts to gently float by like clouds in the sky.
Just let them float by.
The mind will frolic and at times annoy you.
Just bring your mind back to my voice.
The mind is playful but often full of nonsense,
Worries and concerns,
None of which are useful to you.
Now become aware of the top of your feet and all of the tiny bones and ligaments in your feet.
Notice your toes.
The tips of the toes,
Beneath the toes,
The top of the toes.
Sometimes you'll also be aware of the sounds around you.
We live in a soundscape,
Sound constantly streaming through our lives.
Hear them but don't attach to them.
Move your attention from sound to sound without attempting to identify where or what they are.
Bring your attention to your shins now,
Sensitive shins.
And then sense the weight of the calves.
Feel them sinking,
Sinking.
Notice the buttocks,
The heaviest muscles of all.
As you release through the buttocks,
Notice what happens to your lower back.
How it softens.
How it releases too.
Become aware of the natural breath.
Become aware of the deep,
Natural,
Spontaneous breath.
And hear my voice.
You don't need to stay at the surface to hear my voice,
Just allow some part of you to be listening.
Drop throughout the shoulders,
Feel the tension leave the front,
Back and side of the shoulders.
Unleash any knots that you may feel between the shoulder blades.
The upper arms,
The wrists,
The fingertips.
Unclench the fingers and feel the softness in the palms.
You may sense a gentle pulsing in the palms of your hands,
A gentle throbbing,
A gentle tingling.
Perhaps you can sense a slight tingling or pulsing at the crown of the head.
Be aware of the nose,
The tip of the nose,
The right nostril,
The left nostril,
The wings of the nose,
The sides of the nose,
The bridge of the nose.
Can you sense cool air crossing the bridge of your nose?
And just whisper to yourself,
I am relaxing my face.
I am relaxing my face.
My face is relaxed.
Your body is lying on the floor,
See your body lying perfectly still on the floor in this space.
And now begin to float upwards as though you are floating out of your body towards the ceiling,
Looking down upon your body,
Noticing how relaxed it is becoming,
The whole body in this space that is occupied by your body,
Body and space.
Look down upon your face,
See the lines between the eyelids,
How complete and rested they appear to be,
And the lips just in a very slight smile,
Soft and smiling.
And as you breathe softly in and out,
Feel as though you are floating on the waves of breath,
Amongst the clouds,
Rising higher and higher into a bright,
Clear,
Blue sky.
Your body floats like a cloud,
Wherever the wind blows the clouds,
Your body is also blown,
Whispers of cloud brush past your face,
Warm and cool,
Cool and warm.
Your body is lifted by currents of air and carried over the sea,
A bright,
Blue,
Tranquil sea.
The sun is glistening on the water and the rays of warmth are penetrating your whole being.
Your body becomes immersed in the soft,
Golden hues passing through your whole being,
Filling it with warmth and light and peace.
Feel the light penetrate your eyes,
Feel the light illuminate your face.
As though you are in the middle of nowhere,
Lightly floating without burden,
Without cares,
Feeling light,
Soft,
Calm.
And now you float back down into your body and allow the sweet murmurs of slumber to soothe your body and your mind,
Drifting,
Drifting,
Drifting,
Light,
Soft,
Easy.
Om Shanti Shanti Shanti Om Peace Peace Peace
