Welcome to the Daily Insight.
I'm Carmen Warrington from Australia.
Thank you for joining me for meditation.
Today's practice is a visualization.
Even if you're not a visual person,
You can still use your imagination to enter into the meditation journey.
The purpose of this practice is to release any burdens that bind you to the past,
Or any concerns or worries that limit your future.
When you centre yourself in the present,
You tap into your peace and your power.
I hope you enjoy this river meditation.
So sit relaxed and alert with eyes closed or slightly open,
Whatever serves you best today.
To centre yourself,
Take three deep breaths.
Through the nose,
Breathe in deeply,
And through slightly parted lips,
Breathe out.
And then two more deep breaths.
After your three deep breaths,
Continue breathing in a natural way.
Imagine yourself standing on the bank of a beautiful wide river.
You can just make out the opposite riverbank in the distance,
Way over on the other side.
It's a beautiful day,
So why not relax and enjoy this precious present moment?
Picture or sense all the sights and sounds that you enjoy.
The colour of the sky.
The textures of tree bark and leaves.
All the shades of green.
The soft earth.
The gently rippling water on the river.
The freshness in the air.
Bird song.
And the quiet hum of mother nature.
There's a boat waiting for you.
Make yourself comfortable in the boat.
Relax into the cushions and shoals.
When you're ready,
The boat eases away from the edge and drifts out into the river.
As you slowly make your way into the middle of the river,
Enjoy the sensations of gliding across the water.
You're in the middle of the river now and the boat comes to a standstill.
Floating in the middle of the river,
There's a very gentle rocking motion.
Very gentle.
Very comforting.
And so relaxing.
Become aware of where you are.
Floating in the middle of the river.
Behind you is the bank where you began.
It's the past.
Everything that's happened today.
Everything that's happened in your life.
It's the past.
It's what it is.
The past cannot be changed,
But you can change.
Your heart will heal.
Your mind will settle.
Whatever happened in the past,
It brought you to this moment of peace.
This is where you are right now.
Relaxed.
Present.
There is only peace now.
The riverbank behind you is the past.
On the other bank,
That's the future.
It hasn't happened yet and anything is possible.
And where you are is right in the middle,
In the present.
The peaceful present.
So just be in the here and now.
Relaxing in a boat.
In the middle of a beautiful river.
Enjoying the soothing,
Swaying motion.
Feeling the peace in the environment around you.
And recognising the peace within you.
This is peace.
Is there something about the past that you're ready to release?
A feeling or a belief that no longer serves you.
Something you'd like to let go.
There are some leaves in the boat.
Pick up one of the leaves.
Hold it out over the side of the boat.
Say to yourself,
I free myself.
And let it go.
The leaf and what it means to you.
Let it drift away downstream.
Carried by the river's gentle currents.
Watch it drift down the river.
Land out of sight.
If you have any concerns or worries about the future.
About what lies ahead.
Pick up one of the leaves on the floor of the boat.
Hold it out over the side of the boat.
Say to yourself,
I trust.
And let it go.
The leaf and your concerns.
Watch as it drifts away downstream.
Carried by the river's currents.
Drifting away from you down the river.
Land out of sight.
This is peace.
The boat continues forward,
Conveying you across the river.
Enjoy the sensation of gliding across the water.
As you approach the riverbank,
Your boat slows down.
And comes to a halt.
Reflect a moment on your journey,
Acknowledging your past.
Feeling lighter.
Ready to deal mindfully with whatever comes next.
And recognising the peace within you.
Refreshed.
And staying in the present to stay in peace.
Throughout the day,
At any time,
You can return to this present peaceful,
Powerful centre.
Whenever you become aware that your thoughts or your feelings are pulling you back to dwell in the past.
Or drawing you forward to worry about the future.
You can bring yourself mindfully back to the here and now.
Where you find your peace and your power.
This meditation is coming to a close.
Ground yourself by taking three deep breaths in and out.
Thank you for meditating today.
I hope you travel lightly as you continue your journey.
And when you're ready,
Open your eyes.
