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.
Close your eyes.
Find a comfortable position on your cushion.
So you don't need to move during the practice.
For this meditation.
Body stillness is very important.
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.
Who now?
Now close your mouth.
And breathe normally a few times.
Paying attention to the normal flow of your breathing.
Be aware of both your legs.
From hips to toes.
Awaken the feeling of heaviness,
In the legs.
As if your legs are as heavy as a mountain.
They are perfectly still.
Nothing can move them.
Be aware of both your arms.
From shoulders to fingertips.
Awaken the feeling of heaviness in the arms.
Feel as if your arms are as heavy as a mountain.
They are perfectly still.
And nothing can move them.
Be aware of your torso.
And chest.
Awaken the feeling of heaviness in the torso.
Feel as if it is as heavy as a mountain.
It is perfectly straight.
And still.
And nothing can move it.
Be aware of your neck and head.
Awaken the feeling of heaviness.
Feel as if your neck and your head are as heavy as a mountain.
They are perfectly still.
And straight.
And nothing can move them.
Be aware of your whole body.
From head to toes.
Imagine it is as solid as a mountain.
As heavy and still.
Has a mountain.
Feel it.
Do not fall asleep.
Stay alert.
Your body is like a statue.
Sunk into the ground.
Even a thousand men pushing you won't move you an inch.
Your body is absolutely still.
And marvelous.
Only your natural breathing is moving.
Release any intention to move your body.
Your body is safe.
Happy.
And relaxed as it is.
Be aware of your body as a unit.
Focus all your attention on the feeling of heaviness.
That is the object of your concentration.
It may be helpful to internally repeat the mantra.
Heavy and still.
Heavy and still.
Heavy and still.
Your body is solid.
And unmovable.
But you are alive and watching.
And there is almost this sense that you are different from your body.
Notice that.
Now let go of the feeling of heaviness.
Slowly move your tongue.
Slowly move your eye.
Slowly move the fingers of your right hand.
Slowly move different parts of your body.
Enjoy the feeling of freshness.
Deep relaxation.
And inner stillness.
Like a mountain.
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.
