Hello and welcome back to another meditation here on Insight Timer.
If you're new here,
Welcome.
My name is Jake and I'm here to guide you back to a place of peace,
Presence and purpose.
Today's meditation is all about using the breath to clear your vision.
The vision of your mind,
Your direction and the road ahead.
The world we live in can be complicated and messy and sometimes our inner vision becomes cloudy.
Sometimes the path ahead feels murky,
Unfocused or overwhelming.
This practice is your refresh button.
A chance to reset,
To breathe and to step out of the noise so that you can return to life thinking more clearly and with greater precision.
Find a comfortable position seated or lying down and let your body settle.
Let your breath soften and when you're ready gently close your eyes.
Take a slow steady inhale through the nose and a relaxed sigh out through the mouth.
Let yourself arrive exactly as you are.
Begin to let go of the day you've just had.
Nothing you can do now will change what has already been lived.
So let it go.
Let all of it fall away behind you and arrive here fully into the now.
Feel the weight of your body supported beneath you.
Feel the soft space around your chest,
The quiet behind your forehead and the spaciousness within the mind beginning to open.
Let the body drift towards stillness.
There's no need to fidget,
There's no need to move.
Simply allow the body to be still.
There is nothing you need to achieve here.
There is nothing to fix,
Nothing to figure out.
Just breathe.
And let your awareness drop back into the simplicity of this moment.
In a moment we'll begin with a gentle breathwork practice to soften the body and create space in the mind.
The pattern that we're going to be following is inhaling for four,
Holding for two,
Exhaling for six.
I will guide you into this rhythm and then you'll continue on your own.
So we're going to inhale for four,
Three,
Two,
One.
Hold,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause,
Inhale,
Four,
Three,
Two,
One.
Hold,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Pause,
Inhale,
Four,
Three,
Two,
One.
Hold,
Two,
One.
Exhale,
Six,
Five,
Four,
Three,
Two,
One.
Keep breathing.
Carrying on your own now and as you breathe let the inhale brighten the mind and let the exhale melt away any heaviness,
Tension,
Fog or any overthinking.
And if the mind wanders,
And it will,
Simply bring it back to the breath.
Not with frustration but with kindness,
Like guiding a lost friend back home.
In for clarity and out for release.
Inhaling for four,
Three,
Two,
One.
Holding,
Two,
One.
Exhaling,
Six,
Five,
Four,
Three,
Two,
One.
Keep going.
Breathing.
Clearing the vision.
And on your next breath just exhale completely and allow the breath just to settle.
Gentle,
Soft,
Natural and effortless.
Absorb your attention fully into the rhythm of your breathing.
Each time it wanders,
Return gently,
Patiently,
Lovingly.
And in a moment gently just release.
And just notice any shifts happening inside you.
Notice any feelings or sensations rising to the surface.
And keep your awareness inward and let the benefits of the breath settle through the body.
Now bringing your awareness to the space between your eyebrows.
The centre of your inner vision.
Imagine a gentle light forming there.
Calm,
Soft,
Steady and bright.
And with each breath this light becomes clearer as if you're slowly wiping dust from a window.
Revealing what has already been there beneath the noise.
And feel the mind become spacious.
Feel the corners of your awareness sharpening,
Clarifying and coming back into focus.
Noticing the path ahead becomes brighter.
Your inner vision becomes more defined.
There is no need to force an image or chase an answer.
Clarity blossoms naturally when the mind is quiet.
Now softly introduce a simple question into your mind,
Repeating it silently.
What truly matters to me right now?
And let this question echo through your consciousness.
Don't rush to answer it.
Let the question breathe.
Let the question sprout like a seed in your mind and let it open something inside of you.
Repeating again gently what truly matters to me right now.
Giving the question as much space as it needs and just trusting that the answer will arise when it's ready.
You don't have to figure anything out.
The answer might not come now.
It might come next week,
Next month or next year.
What matters is that the seed has been planted.
Your clarity is already unfolding.
Taking a gentle breath in through the nose.
Holding here at the top.
Allowing that question to blossom.
Allowing that question space and holding in that clarity as we hold for 3,
2,
1.
Exhale slowly allowing any insights or clarity or reflections to sink deeper.
Sinking deep into your bones,
Into your cells,
Into every corner of your being.
Taking one final breath in through the nose.
Holding gently with softness,
With kindness and sighing out through the mouth.
Bringing your awareness back to your body,
Your hands.
When you feel ready,
Slowly opening up your eyes.
Thank you for practicing with me today.
I hope you can come back to this meditation anytime you need to find more clarity and direction.
Please consider leaving a small review or checking out some more of the content on the page.
Thank you for your time.
With love,
Jake
