Welcome to the Daily Insight.
My name is Jessica Amos.
Today's meditation is called Be Here Now,
Designed to help you access the peace,
Clarity,
And joy available to you in the present moment,
Always.
You can start in whatever way feels comfortable for you.
Whether sitting in a chair with your feet firmly planted on the floor and your hands resting in your lap,
With your spine tall,
Upright,
And strong,
Allowing the front of your body to relax.
Or you can lay on your back.
Allow your body to soften.
Allow yourself to be held.
Support your body with pillows and blankets,
Whatever would help you feel comfortable.
And again,
Allow the front of your body to soften and open.
If you need more time to get comfortable and set yourself up to be present for this meditation,
Feel free to pause and come back when you are ready.
We will start with breathing.
Take a deep breath in through your nose,
Out through your mouth,
And continue breathing like this deeply in through your nose and out through your mouth.
With each inhale,
Imagine your tummy is an empty balloon being filled with air.
And on each exhale,
Imagine your body softening,
Releasing tension.
Breathe deeply all the way down into your belly,
Relaxing your body.
Breathe deeply into your face,
Relaxing your eyes,
Your mouth,
Your jaw.
Relax your skull.
Breathe deeply into your neck and shoulders,
Relaxing more fully with each exhale.
Continue breathing deeply,
Scanning your body and breathing into your arms and chest,
Releasing tension on the exhale.
Breathe into your back and your spine.
Breathe into your hips,
Your thighs,
Your lower legs.
Breathe deeply and release tension.
Breathe deeply into your hands and feet.
Feel them expanding with air and releasing tension with your exhale.
Relax your body.
Allow yourself to be held by the back of your body while the front of you continues to soften and open.
Breath,
Ever-present breath,
As you continue to breathe and come into a normal rhythm with your breath.
Remember that you cannot breathe for yourself yesterday.
You cannot breathe for yourself tomorrow.
You can only breathe right now in this moment.
This moment is the only thing that is real.
There is no yesterday.
There is no tomorrow.
There is only right now.
Breathe into this moment right now.
Feel your body present here.
Feel the edges of your body.
Feel where clothes are touching your skin.
Feel where your skin is bare,
Where the air touches your neck or face or hands.
Feel the fullness of yourself.
Feel your body here now,
Present in this moment.
Again,
Your body cannot be here for tomorrow or for yesterday.
Your body can only be here right now in this moment.
When this moment is whole and complete and enough just as it is,
You are enough just as you are in this moment without judgment,
Without having to do anything or be any different than you already are.
You are valuable and worthy of love.
You came into the world valuable and worthy and it has always been true that has never changed.
And this present moment is full of life and everything you need.
Breathe into that.
Feel your body.
Be aware of your heartbeat,
How your heart can only beat for you in this moment.
It cannot beat for you yesterday or tomorrow.
It can only beat for you right now.
If your breath stopped being present and your heartbeat got caught up in ruminations about the past or the future,
It might forget to beat.
But it doesn't do that.
This body,
This breath,
This heartbeat in this moment,
This is your grounding point always.
No matter where you are,
No matter what is happening around you or inside of you,
You can always come back to the presence of your body.
This faithful loving body that has been with you from the day you were born and will be with you till the very end.
These legs that you learn to walk and stand on.
These arms that help you hug and hold and touch the ones you love.
These eyes that see.
This mouth that can kiss and taste.
These ears that take in the beautiful sounds of music and nature.
Take a moment to just be in your body,
Nowhere else,
Just right here.
Bring your awareness,
The edges of your skin where you are supported,
Your breath moving in and out.
Feel the enoughness of this moment.
There's nothing to do.
There's nowhere to go.
There's no one to be but yourself here now.
Be aware of any sounds that you hear,
Near and far in whatever space you are in.
Let's take a moment to just sit and listen to any sounds that arrive and just listen and observe without labeling or judging as best you can.
Let's listen now.
As you listen,
Allow yourself to just be.
Drop the labeling and judgments.
If you feel any pain in your body or the constant rumination of thought or obsessive thinking or worrying,
That's okay.
So often it is our judgment about it,
Our labeling of it as good or bad or right or wrong that causes us stress and pain and anxiety.
So often we judge ourselves for all the things we think we should know,
The things we think we should be doing,
The comparisons,
The self-imposed timelines and tasks and schedules and obligations.
Right now do your best to let those things go.
Without judgment let them be.
If you are feeling anxious or worried,
That is okay.
Let that be without judgment.
Don't add to it.
Honor it.
Understand that it probably comes from somewhere.
It's speaking to something deeper inside of you that needs to be listened to.
Just be still.
Allow yourself to be as you are.
No judgment,
Just presence with whatever shows up.
Trust that all is well,
Things are constantly changing.
Breath heartbeat everything around us and yet we are here,
Each breath new,
Each heartbeat new,
Each moment a new opportunity to start over,
To breathe,
To be present,
To drop judgment.
I'm going to leave you here for the next several minutes with some soft music to keep you company.
Practice just sitting,
Breathing,
Being present in your body,
Allowing yourself to be here,
To be enough for this moment to be enough,
This breath,
This heartbeat.
Here you are where you ought to be.
May you be safe,
May you be happy,
May you be healthy,
May you live with ease,
May you stay with yourself today and always.
Be well,
Be here now.
Now,
You are here.
You you you you you you you you you
