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 reassure and support yourself using a combination of practices including mindfulness,
Grounding,
Breath awareness,
Positive visualization and affirmations.
Allow your eyes to comfortably close.
Take your awareness down to the surface directly beneath your body.
Allow it to take more of your weight.
Breathe out in a long sigh 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.
Notice the support beneath you is steady.
Sit back onto the steadiness.
Allow the whole of you to sit back.
Breathe down to the steadiness.
Breathe up from the steadiness.
Let it steady you.
Learn the way you are engaging with this moment.
If a part of you is wanting things to be a certain way,
Let that part of you sit back.
Breathe out wanting things to be a certain way.
If a part of you is being self-critical,
Let that part of you sit back.
Breathe out being self-critical.
Let yourself know that it is completely okay to be exactly as you are right now.
As you sit back,
Notice your body's weight and volume,
And the movements your body makes as you breathe.
Become aware of the sensation as air enters and leaves your nostrils.
Notice the air is cool as it enters,
Warm as it leaves.
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.
Sit back into the ebb and flow of your breath,
Allowing it to slow and lengthen.
Notice you do so.
Become aware of the touch of the air on your face and body.
Sense the space in front of you,
To either side of you,
And behind you.
Notice the play of light and shade through your closed eyelids.
Right round your peripheral vision.
Let it be there.
Notice the sounds around you,
Near and in the distance.
Let them be there.
Let everything be there.
Sense out to the horizon stretching all the way around you,
Into the distance and beyond.
Notice the spaciousness.
You have all of this space for you.
As you sit back on the steadiness,
Take as much space as you need.
Soften your attitude towards yourself.
Let it become kinder,
Warmer.
Allow loving kindness into the space around you.
Let it surround you like a warmth.
Breathing with spaciousness,
Sitting back on steadiness,
Surrounded by kindness.
Imagine that you are a beautiful,
Strong tree.
Your sturdy trunk protecting you.
Your roots anchored deep in the earth beneath you,
Spreading wide.
Your branches and canopy of leaves above you.
Sense the innate wisdom and immense age of your tree here with you now.
Here for you now.
Breathe with its quiet,
Steady power.
Know that this tree steadiness is always there,
Deep within you,
Beneath any disturbances on your surface.
This core energy is here for you now.
Feel the power of your tree.
Sense the strength of your roots.
Know that whatever weather buffers your upper branches and ruffles your leaves,
Your trunk and your roots will remain steady and strong.
They endure.
Know that all your experiences transform in time into new growth and new learnings.
Nothing is wasted.
Just as your tree thrives in sunlight,
You thrive on loving kindness.
Allow loving kindness to surround you now,
Like a warm hug,
All the way around you.
Appreciate yourself.
Let yourself know that you are special.
That you are doing okay.
You are doing really well.
Feel your core tree steadiness there,
Within you.
Know that it will be right there with you over the coming hours,
Days,
Weeks and months.
Know that all troubles pass in time and that it is the nature of things for night to turn to day and winter to spring.
Say the affirmation,
All is well.
All shall be well.
And all manner of things shall be well.
In your own time,
Become aware of the sensation as air enters and leaves your nostril.
Notice the movements of your body as you breathe.
The expansion of the in-breath.
The release of the out.
Notice you are here.
Become aware of the steady support directly beneath your body.
And when you are ready,
You can draw this meditation to a close.
