Hello and welcome to my Insight Timer page.
My name is Kimberly Elise Plemets,
So my name has changed.
I will change it in the profile if I haven't already,
But I got married,
So just don't wanna throw anybody off by the name change for people that have been here for a while and listening for a while.
I am committed to posting a lot of new meditations this year,
So stay tuned for that.
And I'm even contemplating doing some retreats on here and also posting some courses on here.
So yeah,
Just keep your eyes peeled.
2026,
I have a lot of things that I would love to add to this community.
So today we're gonna do just a 10-minute breath meditation.
So go ahead wherever you are,
And we're gonna just begin finding the body.
So taking some deep breaths,
Letting the spine elongate.
This creates a skillful effort in the body,
Keeps the body awake and alert.
And then we're gonna relax the muscles around the bones.
So relaxing the face muscles,
The forehead,
The cheeks,
The jawline.
Relaxing the shoulders,
The chest,
The upper back.
Relaxing the belly.
Let the belly fall open,
Relaxed.
Relaxing the hands.
And letting your body get a little bit heavier on the seat.
And from here,
Let's go ahead and direct the attention to the feet.
So just notice the big toe.
Notice the arch,
The heel.
Feeling any sensations.
Then moving the attention to the hands.
Feeling the index fingers,
The thumbs.
Feeling the palms.
Noticing any sensations here.
And then intentionally redirecting the attention to the breath.
Notice how we can direct our attention.
We moved it from the feet to the hands to the breath.
Notice how we have choice on what we focus on and where our attention is lying.
So as the attention finds the breathing,
We can find it in the nostrils,
The chest,
The belly,
Wherever is easiest for you today,
Knowing that that changes and that's okay.
Finding the inhales,
The exhales.
Having awareness when you're inhaling and when you're exhaling.
Knowing that from time to time,
The mind will wander and that this is completely natural.
Just simply notice it's wandered and with the most kindness,
Redirect the attention back to the breathing.
Notice if your mind has wandered.
Knowing this is normal.
Gently and kindly redirecting the attention back to the breathing.
If it feels good,
Placing a hand on the heart.
Maybe gently bowing the chin.
Feeling your touch.
Bowing in gratitude for showing up.
This is often the hardest part.
Whispering thank you.
Thank you for showing up.
Notice how you're feeling.
Not judging it,
Just noticing.
Is it different than when we started?
Is it the same?
Did anything arise during meditation that you want to carry forth with you?
Beginning to deepen your breath.
Beginning to let the body move around.
Blinking the eyes open.
Re-acclimating the body.
Re-acclimating to your surroundings,
The colors,
The shapes,
The objects.
And slowly leaving meditation knowing that you can take anything that arose,
Any wisdom,
Insight,
Any questions,
Even any challenges,
That you can take it with you to ponder it,
To keep working on it.
Taking it into the rest of your day.
Until next time.
