Welcome to the Daily Insight.
My name is Linda Hall and I'm a teacher here on Insight Timer.
Today's meditation will help you manage stress and anxiety using a combination of practices including mindfulness,
Grounding,
Breath awareness and self compassion.
Allow your eyes to comfortably close.
Breathe out down the full length of your body,
Through your open mouth if you like.
Become aware of the surface directly beneath you.
Notice the support is steady.
And let the whole of you sit back on the steadiness.
Breathe out down to the steadiness.
Allowing your body to release what it is ready to let go of.
As you do so,
Notice the softening,
Releasing motion of the out breath.
And allow the whole of your body to soften and release as the breath flows out.
In your own time,
Become aware of the sensation as air enters and leaves your nostrils.
Notice the expansion of the in breath.
The release of the out.
Notice you are breathing in from the space around you and out into it.
In your own time,
Become aware of any holdings,
Sensations or emotions in your body without judging them or trying to change anything.
Sit back from them.
Let them be there.
Breathe into these places and allow them to soften and release on your out breath.
Let it flow out and away.
In your own time,
Become aware of any unhelpful thoughts or holdings in your mind.
Without judging them.
Sit back from them.
They are not all of who you are.
You are more than your thoughts,
More than the holdings.
Breathe into these places and allow them to soften and release on your out breath.
Let it all flow out and away.
In your own time,
Become aware of the play of light and shade through your closed eyelids.
Notice the touch of the air on your face and body.
Let everything be there.
As you do so,
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
Reassure yourself.
In your own time,
Take your awareness down to the steadiness right there beneath your body.
Breathe the steadiness up into you.
Let it steady you.
Let yourself know that it's completely okay to be exactly as you are right now.
In your own time,
Notice the ebb and flow of your breath.
When you are ready,
You can draw this meditation to a close.
