Welcome to the Daily Insight.
My name is Jessica Amos.
I am founder of Stay With Yourself and teacher here on Insight Timer.
Today's meditation is to help you breathe through anxiety to bring a greater sense of peace and calm to you in the present moment.
Take time to adjust your posture.
Plant your feet firmly on the floor.
Your hands gently resting in your lap with your hips relaxed,
Arms relaxed,
Shoulders pulled down and back,
Spine tall and upright,
Heart space soft and open,
With your chin slightly tucked.
Relax your face,
Relax your hips and legs.
Here you are and there's nowhere else to be but the present moment.
I would like you to practice some diaphragmatic breathing.
It's basic belly breathing.
If you imagine a cat or a dog or a baby sleeping,
Imagine and notice how their tummies rise and fill like an empty balloon is being filled with air and then their tummies soften on the exhale and release tension.
That's how I would like you to breathe with me here now.
Diaphragmatic breathing.
It's how you came into the world breathing.
It's how you are meant to breathe.
Take a deep breath in through your nose,
Down into your tummy,
Feeling it expand like an empty balloon being filled with air and exhale slowly,
Releasing tension.
Breathe deeply into your belly,
Expanding with air and exhale slowly,
Releasing tension.
Slowly in through the nose,
Breathe down into your belly,
Expand,
Exhale,
Releasing tension.
Continue breathing this way deep into your belly.
You can even breathe deeply into other parts of your body where you feel tense,
Your jaw,
Your shoulders,
Your hips.
Release tension,
Invite breath to calm you and relax you.
And know that the present moment is the only thing that's real.
Your fears,
Your worries,
Your ruminations,
They are just thoughts happening in the present moment and your fear very rarely tells you the truth.
So if you can be present here now,
Just breathing,
Feeling the edges of your body,
Recognize that you are safe and repeat this to yourself or out loud.
I am safe.
You can put your hands over your heart and your tummy and press in slightly like you're giving yourself a hug with some good pressure.
I am safe.
I am safe.
You are safe here and now.
This is the only thing that's real.
The present moment.
Deep breath in,
Exhale.
You are safe.
Here you are.
There's nowhere else to be.
You have your own back.
You can trust yourself.
All is well.
Thank you for sharing your meditation practice with me today.
I welcome you back anytime.
May you stay with yourself today and always.
