Hello and welcome to The Daily Insight.
My name is Giovanni Dinstman.
I am a meditation teacher and the author of Practical Meditation.
Today's practice empowers you to relax deeply,
Letting go of physical and mental tensions and finding stillness.
May you have an uplifting meditation.
Sit down comfortably.
Keep your back and neck straight.
Feel your whole body as one unit.
Be aware of how it feels from the inside.
Breathing deeply through your nose and out through your mouth.
One more time in through your nose,
Getting a lot of air and release out through your mouth.
A third time breathing in,
Hold for 10,
9,
8,
7,
6,
4,
3,
2,
1 and release out through your mouth.
Now breathe normally through the nose.
Bring your awareness to your feet.
Breathe in and tense all the muscles of the feet and toes.
Hold for some seconds and breathe out and release.
Now bring your awareness to your legs.
Breathe in,
Hold and tense all the muscles of the legs and calves and then breathe out and release.
Bring your awareness to your hips and belly.
Breathe in,
Hold and squeeze your hip muscles together and suck in your belly.
Then breathe out and release.
Bring your awareness to your shoulders and chest.
Breathe in,
Raise your shoulders up towards the ears and contract your chest and upper back.
Then breathe out and release.
Bring your awareness to your arms and hands.
Breathe in,
Hold,
Tense all the muscles of your arms and hands,
Making a fist and contracting your arms next to your body.
Then breathe out and release.
Now bring your awareness to your face.
Breathe in,
Hold and contract all the face muscles gently,
Your eyes,
Lips,
Nose,
Forehead and tongue.
Then breathe out and release.
Now feel your whole body.
Notice how your entire body is more relaxed,
Lighter,
Warmer.
Enjoy this feeling.
.
