Hello,
Insight Timer community.
I'm Michelle Kamboulis,
Author and doctor of mind-body medicine.
It's my honor to guide you through this practice of healing,
Strengthening,
And returning to your unlimited true self.
Let's begin.
Healing into present time.
This meditation teaches us to find refuge in the present moment.
We'll trace the paths between the past,
The future,
And the now,
Teaching the mind how to intentionally find its way back to the spaciousness of this moment.
Turn inward by closing your eyes,
Or rest the gaze slightly down and in front of you.
Feel the body where it makes contact with the support beneath you,
And allow yourself to settle into the moment.
Feel the breath as it enters the body.
And with each exhale,
Begin to let go of any tension,
And bring attention to the sensation of the breath at the belly,
If that's easier for you.
Using now the natural inhale and natural exhale.
There is nowhere else to go and no better thing to do than this.
Simply be in the awareness of the breath.
Thoughts will arise.
Tons and sensations will arise.
Just notice them for the moment,
And let them be.
Let them go.
Allow them to pass through the mind like a leaf on a stream or bubbles on the Ganges River.
You might label them as thinking,
As they float on by.
Return to the breath each time the mind wanders.
Realizing the sensation of the incoming breath and the outgoing breath.
Coming to life as it is,
Right here,
Right now.
Be aware of the sounds in the room,
The smells in the air,
The taste in your mouth.
Be aware of the sounds in the air,
The sounds in your mouth.
You are now standing now.
Now bring to your awareness an event from the past.
Nothing too painful or difficult though.
It may be something that happened recently or years ago.
Picture that event clearly and feel it deeply.
Notice the reaction in the thinking mind.
Notice the emotions that emerge and any changes in the body.
Being whatever arises with openness and kindness.
Bring your awareness back to the breath.
Return to your awareness of this moment where the past is no more.
Again,
Be aware of the sounds in the room,
The smells in the air,
The taste in your mouth.
And the sensations of the body.
Now focus your attention on a future event.
It may be something that you've planned for later this evening,
Tomorrow,
Or even years from now.
Whatever it is,
However you see it,
Visualize it clearly and feel it deeply.
Notice the reaction in the thinking mind.
Notice the emotions that emerge and the reaction in the body.
Again,
Let that go.
Anchor in the breath.
Anchor in the now.
Attune to the sounds,
The smells in the air,
The taste in your mouth,
And the sensations of the body as you sit in quiet stillness.
Right here.
Right now.
Breathe.
Notice and be.
And gently open your eyes.
Place your hand on your heart and set the intention to walk through your day resting in the gift of the unending now.
See compassionately present to whatever may arise in each moment.
