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 introduces you to the power of letting go,
Which is an essential skill for living well and having peace of mind.
May this meditation be the beginning of a shift for you.
Lay down on the floor.
Adjust your body so that it's aligned and comfortable,
And you don't need to move it much.
Close your eyes.
And keep them closed for the duration of the practice.
Take a few moments to center yourself.
Feel your body.
And allow it to be fully relaxed.
Surrender your body to the floor.
Pay attention to the natural flow of your breathing.
Allow your breath to become deeper,
Calmer.
Slower.
See if you can feel your heartbeat.
Now mentally say your resolution.
With intention and determination.
Say it one more time,
With all your body and mind.
Calm but firm.
Notice how it feels.
We will now systematically relax each part of your body.
Please pay attention to not fall asleep during the practice.
Keep awake and aware.
As I name each part of the body,
For example left wrist,
You repeat that body part in your mind and bring your awareness there with the intention of relaxing it.
So now bring your awareness to your right foot.
Consciously relax all muscles of your right foot.
Now consciously relax the toes of the right foot.
The heel.
The ankle.
The lower line.
Relax the right knee.
The upper line.
Now be aware of the whole right leg,
From hip to toes and relax it fully.
Bring your awareness to your left foot and relax.
Now the toes of the left foot.
Let go of all tension.
Relax the heel,
The ankle,
The lower left leg.
Upper left link.
Be aware of the whole left leg,
From hip to toes,
As one unit.
Notice how light both your legs feel right now.
Stick with me,
Make sure you still awake.
Now consciously relax the muscles around your hips and genital area.
Moving up,
Become aware of your torso.
Relax the abdominal muscles.
And all the muscle in your chest.
Let your inner organs also relax.
Lungs.
Stomach,
Intestines,
Liver.
Kidneys.
Become aware of your lower back.
Meet back.
Upper back.
Become aware of your right hand thumb,
Index finger,
Middle finger,
Ring finger,
Little finger.
Palm of the hand,
Back of the hand.
Rest.
Lower arm.
Elbow.
Upper arm.
Shoulder,
Shoulder blade.
The whole right arm,
From shoulder to fingertips.
Now move your awareness to the left hand's thumb.
Index finger Middle finger Ring finger Little finger palm of the hand,
Back of the hand,
Wrist,
Forearm.
Elbow.
Upper arm.
Shoulder.
Shoulder blade.
Relax the whole left arm from shoulder to fingertips.
Now become aware of your neck.
Throat,
Scalp,
Forehead.
Right temple,
Left temple.
Right eyebrow,
Left eyebrow.
Eyebrow center.
Right eye,
Left eye.
Right nostril,
Left nostril,
The entire nose.
Right cheekbone,
Left cheekbone.
Right ear.
Left ear.
Upper lip Lower lip Become aware of your whole body as a single unit.
Your whole body is fully relaxed.
Present.
Open.
Tensionless.
This state.
You can now invite all the thoughts,
Feelings and memories connected to your attachment to come up.
Whatever they are,
Allow them to all come up in front of you.
And just be aware and witness.
Notice how it feels that there's almost an invisible link between you and your thoughts,
You and your feelings,
You and your memories.
Now visualize the link between these being cut.
Visualize you cutting yourself from these thoughts,
Memories and feelings.
One by one,
You release them.
You can let them be there.
But they don't bind you anymore.
Notice how you feel well,
Open and free when you cut those links with these thoughts and memories.
They can still come.
Maybe they're still there.
But they are not yours.
They're just thoughts,
Just memories.
They don't define you.
And they don't own you.
You are able to watch these thoughts,
Feelings,
Sensations with neutrality.
As a witness.
You are in a space of calm presence and relaxed awareness.
In this space,
You're much larger than these thoughts.
If any of these thoughts and feelings are sticky.
You can place your awareness there.
You can see them.
And you can tell them.
Thank you.
I have learned from you.
But I don't need you anymore.
You can go now.
Bless it and let it go.
Notice if these thoughts and feelings have created any tension in your body.
If they have,
Place your awareness there,
In that body part.
And keep paying attention.
Relaxing it with every exhalation you Keep aware.
Keep open.
And keep breathing.
With every exhalation,
You release everything.
Now let all of that go.
And state a resolve inside your mind.
Say your resolution with full conviction.
Repeat your resolution once again and let every cell in your whole body vibrate with this resolution.
Let your intention dive deeply into your DNA,
Into your subconscious mind.
So it can bear fruit.
For a third time,
State your resolution with your whole body,
Mind and heart.
Now bring your awareness back to your breathing.
Notice how it moves your body.
Keeping your eyes closed.
Slowly move your fingers.
Then move your toes.
Slowly start moving your body.
Bring your awareness back.
Into where you are right now.
And you can now gently open your eyes.
This short meditation teaches you how to let go through the practice of Yoga Nidra.
The skill of acceptance and letting go is actually very deep.
And not something that you can learn in a single session.
The deeper you go into this meditation,
The more benefits you will experience.
Once you master this skill,
You'll be able to experience peace of mind,
Acceptance and forgiveness,
Even when everything in your life 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 after this meditation.
