Hello,
And welcome to the Daily Insight.
My name is Larissa Hall Carlson.
This evening mindfulness practice helps release the intensity of the day through a peaceful,
Breath-based meditation.
To begin,
Turn down the lights and get comfy.
Find a restful,
Steady seat.
Elongate the spine.
Rest the hands on the lap.
Soften or close the eyes.
As much as you can,
Begin to relax the face,
Softening the brow,
The jaw,
Creating a little space between the teeth.
Soften also the shoulders and the belly,
Releasing tension from the day.
Draw the awareness more deeply inward and notice how you're feeling.
Has the day been challenging?
Fun?
Exciting?
What are you holding on to?
What can you release right now?
Inviting more spaciousness and ease.
Take a few deep breaths to soften and settle in.
Use your breath to recharge,
Taking in fresh air and oxygen to support a restful,
Serene night ahead.
Now rest your mind's attention down at the belly.
Settle the mind's attention down in the navel,
Down at the abdomen.
Without changing,
Without controlling the breath,
Simply start to observe.
Observe the natural rhythm and sensation of breath.
Scan the entire belly,
Noticing all the places bathed by the natural breath.
Follow the breath at the belly.
If you notice the mind wandering into thinking,
Planning,
Or daydreaming,
Guide the awareness back to the natural breath at the belly.
Drift the mind's attention now to the tip of the nose,
Witnessing the natural breath at the rims of the nostrils.
Scan for the changing temperature and sensation on the upper lip.
Follow the natural ebb and flow of the breath at the tip of the nose.
Returning attention again and again to the breath.
Just as glimmering moonlight dances across flowing ocean waves.
Again and again,
Drift your mind's awareness over the luminous current of the breath.
Stay with the simplicity of the breath.
Enjoy!
And gently now begin to deepen your breath,
Releasing the meditative focus.
Reinstall the body and mind,
Feeling the afterglow of practice.
What has been stilled or softened?
Identify two things for which you are grateful.
Light the eyes to flutter open,
Taking in the evening ambience.
May your night be tranquil and serene.
