Hi,
My name is Karen Roy and this is an Insight Moment.
Today's meditation is created to perhaps act as a bit of a reset button for the mind.
It's a breath practice and relatively brief.
Sometimes through the day we become overwhelmed and the best thing we can do is to reset,
Change the space of the mind.
And so if you'd like to join me,
Find a place that's a bit removed from the chaos and the noise and set yourself up,
Whether seated,
Standing or laying down to be completely comfortable.
Eyes can be open or closed.
If open,
Keep a soft and focused and a downward gaze with your eyes.
Take a moment to presence yourself.
Become aware of your thoughts,
Not noticing one thought.
Instead allowing all the thoughts to be there.
To notice the quality of the thoughts,
Not a specific thought.
And now begin to notice any emotion that's present.
Scan your body from the top of your head all the way down to your feet,
Out to your fingertips.
Just notice.
Seeing these parts of you,
The mind,
The heart space and the body,
Not as adversaries,
But simply present.
Simply a marker of where you are right now.
Hold them all with spacious awareness.
Take a deep breath in and exhale fully.
Breathing in and exhaling.
As you breathe in,
Notice the belly swell and rise.
Breathing out,
Notice the belly shrinks and falls.
Breathing in,
Belly rising.
Breathing out,
Belly falling.
Draw your attention now to the out breath.
As you breathe out,
What is present in physical sensation?
The belly shrinks and falls,
But there's more to it.
There can be a sense of ease,
Release or relaxation.
Notice the exhale and savor it.
Now as you breathe out,
Lengthen the breath.
The body will relax and there should be no sense of urgency for the next breath.
Begin to savor the space between the out breath and the in.
Perhaps adding on a beat or two and allowing that space to expand or lengthen for as long as feels comfortable.
In this moment,
This place of such stillness,
The mind is given a chance,
An opportunity to relax and to put distance between itself,
Its sense of anxiety and worry,
Allowing it to relax a little bit.
Step back,
Breathing in and breathing out.
And again,
Savoring that space between the out breath and the next in breath.
The body may begin to feel light,
Weightless or very heavy.
It may feel as though it's present,
But that you're not connected to it.
The thoughts become less important as the mind happily shifts into a place of ease.
And any tension that surrounded the heart space lightens its grip.
Breathing in,
Breathing out slowly and savoring that space between the out breath and in.
Breathing in and breathing out and relaxing into that place of stillness.
Sometimes all that we need is a moment just to reset,
Just to step out of the chaos,
To clear the mind,
The heart space,
To find clarity for the self and to remember who you are.
When you're ready,
Begin to breathe in more deeply,
Energizing the body.
And as you exhale again,
Exhale everything.
The more you can savor the exhalation,
Savor the space between the out breath and the in,
The more you'll find a sense of ease and relaxation.
And isn't that something we could all use?
Breathing in deeply,
Exhaling completely.
As you return to the remainders of your day,
I hope that you remember that anytime you need it,
Your breath is there to support you and to help you find that comfort,
That sense of ease that you crave.
