Hello,
My fellow soul searchers.
Good day.
My name is Nina,
And I want to thank you so deeply for joining me on what is my very first contribution to Insight Timer.
This means a lot to me because Insight Timer has been a big part of integrating meditation and mindfulness into my daily life.
And so it really means a lot to me to be able to give back a little bit.
So thank you so much for joining me.
I wanted to start with my first track as something that's very simple,
But wonderfully useful and is the basis for so many different kinds of meditation practices.
And the reason that it's wonderful that it's so simple is because we tend to complicate mindfulness practice and meditation.
And I feel like we do that a lot through self judgment.
In a lot of situations with people that would like to integrate meditation into their lives,
They get so caught up in self judgment that they're not doing it right,
That they are missing something that they're just not cut out for it,
Because they're,
Say easily distracted or discouraged.
And I realize now that I'm saying they,
When really I should be including myself in this conversation,
Because self judgment and negative self thoughts,
I mean,
That's,
Those are just demons that we,
We have to wrestle with from time to time.
And what happens though,
When we allow that,
That judgment,
That self judgment to hold us back from the things in our lives that we want,
That we need,
That we have a right to,
Not only are we denying ourselves those things,
But we are denying the rest of the world,
The version of ourselves that is going to be the most illuminated,
The most inspired.
We can let go of self judgment,
Allow ourselves to explore whatever fancies us.
Some really wonderful doors,
Windows can open for us.
So keeping that energy of self acceptance and peace in our hearts.
I would like to invite you to let go of any judgment you have.
Just for a little while,
Just for a few moments while we practice this box breathing technique.
And if thoughts of judgment or thoughts of your day or anything creeps into your mind,
Don't judge yourself about it.
Acknowledge it,
Try to breathe it out and let it go.
What's important is that you're making time for yourself and that you're connecting with your breath.
And if you're new to a meditation practice,
I can promise you that it does stick,
It sticks.
And if you're not new to meditation practice,
To your meditation practice,
Then you know what I'm talking about.
So with that,
On that note,
I would like to invite you to get comfortable.
I like to sit in an upright position with a little support underneath my knees.
Palms on your knees facing up or down really,
However you're comfortable.
Just let yourself ground for a moment.
Feel your body getting heavy.
Let it get heavy.
Try to surrender the weight of your body into the floor or onto your bed.
Let your body feel as though you're sinking,
Even if it's just a little bit.
Just let it go.
Just for a moment.
We're going to breathe in for a count of four.
We're going to hold for a count of four.
Breathe out for a count of four and then rest in that space between breaths for another count.
Inhale.
Sudden breath.
And let it go.
Inhale.
Breathe.
And feel down to your belly.
Hold at the top.
Inhale.
Let it go.
Try to keep this rhythm for a few more cycles of breaths.
Let your body relax into the breath.
Let your breath find its rhythm.
And then let your physical body release into the exhale.
As you breathe,
Try to identify any areas in your body that might be tense or holding onto energy.
Just acknowledge it and let it go.
And as you breathe in,
Imagine that you are breathing in warm,
Glowing,
Bright white golden light.
Breathing it up through the soles of your feet or if you're sitting down,
Maybe through the small of your back,
Up your spine as you inhale.
Breathing in for a set in that space.
Hold.
And exhale.
Inhale.
Exhale.
If you find yourself getting distracted,
You can feel the warmth of your body.
Inhale.
Exhale.
If you find yourself getting distracted,
Unwanted thoughts or feelings creeping into your awareness,
You can just focus on your breath.
You can focus on the count of four.
You can focus on the flow of air coming and going out of your nostrils knowing how it's cooler on the inhale and warmer on the exhale.
Having been warmed by the energy of your body,
Which is a pretty amazing thing.
Our bodies are energy.
You're pure energy.
Breathing in white,
Energizing,
Calming,
Healing light.
Exhaling.
Make it clear.
You can feel the warmth of your body.
Letting go.
Letting go.
Letting go.
Letting management go.
It doesn't serve you.
Allowing yourself to sit in this calm,
Safe space.
And on our last breath,
I want you to really try to pause.
This whole is much fresh,
Clean,
Healing oxygen into your body.
Pull it all the way down into your belly.
Let it fill your belly and your lungs.
And hold it with the top of your breath.
And then let it go.
