Welcome to the Daily Insight.
My name is Linda Hall and I am a teacher here on Insight Timer.
Today's meditation will help you to feel centered,
Calm and focused using a combination of practices including mindfulness,
Grounding,
Breath awareness,
Centering and affirmations.
Allow your eyes to comfortably close.
Take your awareness down to where the weight of your body rests on the surface directly beneath you.
And sit back onto its support.
Surrendering more of your weight.
Breathe out down the full length of your body,
Allowing your body to soften and release what it's brought with it here and no longer needs to carry.
Let it flow out,
Down and away.
Notice the support beneath you is steady.
Notice it is here for you now,
In this moment.
Sit back onto the steadiness.
Allow the whole of you to sit back.
Breathe out down to the steadiness.
Breathe up from the steadiness.
Let it steady you.
In your own time,
Draw yourself back from where you lie scattered.
The future,
The past and all that's ongoing.
Let those attachments go.
Draw your precious lifeblood energies back home to this present moment,
Here.
Become aware of the sensation as air enters and leaves your nostrils.
Understand the movements your body makes as you breathe.
Notice the air is cool as it enters.
Warm as it leaves.
Allow your breath to begin to slow and lengthen in its own time.
Notice the expansion of the in-breath and inner stretch.
Notice the release of the out-breath and letting go.
Notice you are breathing in from the space around you and out into it.
Notice the touch of the air on your face and body.
And become aware of the alignment of your spine.
Sense your connection with the sky above you through the top of your head.
And your connection with the ground below you through the base of your spine.
Anchoring you to the earth beneath you and opening you to the sky above you.
Steadying grounding earth.
Energizing spacious sky.
Allow your shoulders and arms to soften.
Let your belly soften.
Notice the weight of your hands where they sit.
Allow your breath to ebb and flow naturally.
As you do so,
Become aware of the play of light and shade through your closed eyelids.
Right round your peripheral vision.
And the tapestry of the here and now around you.
Sense the space spreading out to the furthest horizons all the way round you into the distance and beyond.
And let it out.
Notice the weight of your body being supported.
The movements of your breath.
The alignment of your spine.
And sit back into the center of the present moment.
As if the center of this moment is a broad,
Wide,
Solid seat with sturdy legs and a strong back.
Lean back into its support.
This seat in the center of the present moment directly connects to the ground and the power of now.
Breathe its steady,
Solid energy into you.
Breathe it into your center.
Affirm that you are here in this moment.
Draw all your lifeblood energies back home to your center.
Draw yourself back in from in front of you.
Draw yourself back in from behind you.
Draw yourself back in from one side.
And now the other.
Draw yourself back in from above.
And back in from below.
Breathe into your center.
Feel your lifeblood energy within you now as your breath rises and falls.
Your precious energy there in your center to support and sustain you.
Notice the air touching the surface of your face and body.
And the movements your body makes as you breathe.
Notice what it feels like to sit back in your center.
Your body's weight supported and steady.
The horizon spreading around you.
And say the affirmations,
I am here.
I am safe.
I have shelter.
As your breath ebbs and flows,
Allow yourself to rest for a while.
Letting everything be just as it is.
Come back.
In your own time,
Become aware of the sensation as air enters and leaves your nostrils.
Notice the surface directly beneath your body.
And when you are ready,
You can draw this meditation to a close.
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