Hello,
And welcome to the Daily Insight.
My name is Giovanni Dienstmann.
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 all through your mouth.
A third time breathing in.
Hold for 10.
8,
7,
6.
3,
2,
1 and release all through your mouth.
Or 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.
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,
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.
Don't breathe out and release.
Now bring your awareness to your face.
Breathing.
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.
Now become aware of the contents of your mind.
The thoughts,
Feelings,
Memories and images that are spontaneously occurring in your mind right now.
Let it all happen by itself.
Let it all follow its own course.
All you have to do is simply to remain watching every movement of your mind.
There's no need to analyze or interpret.
There is no need to develop attraction or aversion towards any thought or feeling.
Everything that is showing up is okay.
You simply watch.
Remain as the undisturbed witness.
The center of consciousness.
The observer.
Don't touch anything inside your mind.
Don't follow the train of any thought.
Simply watching.
If negative thoughts come,
That's okay too.
You just remain the pure observer.
Without attachment.
Thoughts,
Memories,
Feelings,
Desires.
They all flow by like clouds in the sky.
Remain alert.
Be aware of the thoughts.
Notice them.
But there is no need to think the thoughts.
Carefully notice every single movement of your mind.
You are the witness of your mind.
You are not your mind.
Let it all be as it is.
You remain as the witness.
The skill of relaxation and stillness is actually very deep.
It's not something you can learn in a single session.
The deeper you go into it,
The more benefits you experience.
Once you master this skill,
You'll be able to experience peace of mind and relaxation,
Even when everything around you is falling apart.
If you want to be able to do that,
I encourage you to listen to this meditation daily for 21 days to really absorb these skills.
And please share with us in the comments what is the one word that defines how you feel right now,
As opposed to before the meditation.
