Welcome to this guided insight meditation designed to support you as you travel and connect with your own inner wisdom.
And as you are ready,
Let's begin by finding a comfortable seated position,
One with a sense of dignity and ease on a chair or on the ground.
Back straight but comfortable.
Allowing your hands to rest either in your lap or in your thighs or any way that you find comfortable.
Feeling the sense of being rooted on the ground and bringing your awareness inward to the breath.
Noticing your breath as you're breathing in the air and out.
Feeling the breath in the body.
Feeling the breath in the nose,
In the chest,
In the abdomen and then releasing out again.
Noticing the effortlessness of the breath.
Nothing to do.
The breath simply happens,
Natural.
Allowing yourself to take a nice breath,
Letting go.
And another deep breath and another out breath,
Letting go and allowing the breath,
The natural breath to resume.
Simply noticing,
Feeling the breath in the body.
Allowing your chest to rise and fall and the belly to softly expand and release.
Allowing the breath,
Observing the breath.
And when you're ready,
You can feel the breath in the air.
Allowing yourself to notice the smells around you as you breathe in.
Simply allowing whatever smells are here,
Noticing whatever is here is perfectly fine.
Perhaps you're ready to take a deep breath in the air and let go.
And that's okay.
Simply notice.
As you're ready,
Allow your attention to drift,
To be taste in the mouth.
Allowing your attention.
Whatever is here,
Simply noticing.
Bringing kind curiosity and allowing curiosity.
Allowing your attention to the feelings on your skin.
Perhaps you notice the rhythm of the air.
The temperature of the air.
The sensations of your feet against the ground.
Your body against the cushion of your chair.
The feelings of your clothing against your skin.
Whatever sensations are here,
Simply notice and allow them to be exactly as they are.
Gentle acceptance of everything the way it is.
And when you're ready,
Bring your attention into your feet.
Feeling the sensations in your feet.
Simply noticing whatever is here.
Feeling sensations.
Taking in.
Allow your gentle attention.
Your accepting attention.
And moving that attention to your ankles.
Softly exploring what's here.
Allowing it to be.
And when you're ready,
Allowing your attention to move on to your lower legs.
Allowing the richness of any sensations,
Any feelings.
Accepting whatever is here.
With gentle awareness.
Perhaps you don't feel comfortable.
And that's perfectly okay.
Whatever is here is perfectly fine.
Allowing.
Change your curiosity.
And moving your attention to your knees.
Allowing whatever is here.
Noticing any feelings.
Any sensation.
Attention resting gently.
Compassionately here.
Allowing whatever is here.
Feeling whatever is here.
And allowing your attention to move to the upper legs.
Noticing whatever is here.
Feelings.
Sensations.
Perhaps even emotions.
All is perfectly okay.
Simply allow your compassionate awareness to rest.
To observe.
To allow your compassion.
To allow whatever is here.
And as you're ready,
Drifting your attention to your sit bones,
Your hips.
Allowing your attention to rest.
Perhaps feeling the sense of being situated in the chair.
The earth.
Deeply dignified.
Aware and accepting whatever is here.
Allowing your attention to your knees.
And if you're feeling an emotion at this time,
Simply allow your passionate awareness to be full with that emotion.
Letting it unfold.
Cradling.
Nurturing.
Allowing yourself to unfold.
With compassion.
And gentle awareness.
Whatever you're feeling is perfectly okay.
Simply allow it.
Allow the expression.
And when you're ready,
Staying as long as you need to stay.
Simply feeling and paying kind attention.
And as you're ready,
Moving your attention to your abdomen.
Allowing a softness here.
Feeling anything that's here.
Simply feeling and accepting with great compassion.
And sensations.
Perhaps there's a feeling here.
Allow it.
Let it gently unfold.
Allow it to be.
Hold it gently.
Gently see it.
Allow it.
Bringing your most compassionate attention to whatever you're feeling in this moment.
Simply letting it go.
Letting it unfold.
Letting it unfold.
Allowing it to be.
No need to control.
No need to contain.
Allowing it to all be.
Exactly as it is.
Compassionately.
And in your own time.
When you're ready.
Allowing your attention to move to your chest.
And the sensations that are here.
Feeling the breath in the air.
And expanding the chest.
Observing any sensations that are here.
Feeling the chest rise and fall.
The lungs expand and contract.
Whatever's here.
Allowing the sensations.
The feelings.
The emotions.
Allowing it gently.
Allowing the breath to rock you.
And hold you.
And feeling into the heart.
And the space around the heart.
Whatever's here.
Gently allowing.
Allowing yourself to unfold.
Tenderly.
With deep compassion.
Whatever's here.
Holding it gently.
Allowing.
Feeling.
Resting gently.
Breathing.
Just breathing.
And feeling.
Allowing yourself to unfold.
Be here with deepest compassion.
Whatever you're feeling.
Allowing yourself to be here.
Whatever you're feeling.
Turn toward it with compassion.
With deep self love.
And when you're ready.
Allow your attention to move to your throat.
Your voice.
Feel whatever's here.
Allowing any sensations.
Any emotions.
Whatever is here.
Resting gently.
Allowing whatever's here.
Just being with it.
Just being with it.
And feeling it.
And feeling it.
Just feeling it.
Just feeling it.
And feeling it.
And breathing.
And when you're ready.
And you're feeling it.
The tongue.
And the cheeks.
Allowing the sensations to unfold.
Gentle awareness.
Gentle acceptance.
Deepest compassion.
For whatever's here.
Allowing and unfolding.
Allowing and unfolding.
And if you're ready.
And your eyes.
Feeling whatever's here.
To your brow.
And to the centre of your brow.
Resting here.
In deep compassionate awareness.
In deep alignment with self.
Allowing a deep self awareness.
A compassionate understanding.
An awareness that reaches out.
And rest here.
This deep compassionate awareness.
And about the sound.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And the sound of the birds chirping.
And now it's time to return.
Take a moment.
Take a moment of gravity.
For your own beautiful inner wisdom.
Available to you.
Whenever you need it.
And perhaps this insight has come now.
And it may unfold as the day progresses.
It's time now to return.
Bringing your attention back to the breath.
Feeling the breath.
Natural.
As it comes in.
Expanding the chest.
And releasing it.
And natural gentle rhythm of the breath.
In and release.
Perhaps taking a nice deep breath.
And letting go.
A wave is coming back to the feelings on the skin.
Yeah.
The temperature.
Perhaps the feeling of your feet to the floor.
Your back or your bottom against the ground.
Or the chair.
The feeling of the clothes on the skin.
Perhaps sensing the sounds around you.
Sounds in the room.
And the sound of your own body breathing.
Taking a moment now.
Taking in how you're feeling right now.
Taking a moment of gratitude for your own inner wisdom.
And as you're ready,
Wiggle your fingers and toes.
And gently move your body.
However feels right for you.
Gently coming back.
Stretching.
Deep breathing.
And whenever you're ready,
Opening your eyes.
I hope you've enjoyed this guided insight meditation.
Thank you.
And goodbye.
