Welcome to the Daily Insight.
My name is Jessica Amis,
Founder of Stay With Yourself and teacher here on Insight Timer.
Today's meditation for releasing your thoughts into the universe was created to help you feel more centered in your beingness and not so controlled by your worries,
Your thoughts and ruminations that originate in the mind.
Let's start with a short breathing and relaxation practice.
Feel your spine supporting the back of your body and allow yourself to be supported by your seat and invite your body to relax and release tension,
Opening,
Softening your heart space,
Dropping your shoulders down and back,
Releasing tension in the hips and thighs,
Jaw around your eyes.
Allow yourself to be held and supported and bring awareness into your breath.
Take a deep breath in through your nose,
Out through your mouth,
In through your nose,
Out through your mouth.
One more in through your nose,
Out through your mouth.
You can continue breathing deeply like this in through your nose and out through your mouth,
Breathing deep into your belly,
Feeling your tummy expanding like a balloon being filled with air.
And when you exhale,
Feeling your tummy softening and releasing tension.
Simply relaxing your body as you breathe here now and come back to your natural breath when you are ready and fully relaxed.
Bring awareness up into your mind,
Into your brain.
Be aware of how you feel up in your mind as it feels heavy,
Weighted down full of thoughts,
Worries and ruminations.
Feel your mind here now and imagine that a small opening is beginning to form at the top of your skull,
Top of your head.
Feel it opening almost like it's swirling open,
Growing bigger,
Like a whirlpool or a very gentle tornado reaching down into your brain,
Opening from the top of your skull,
Reaching down into your mind and picking up any worries,
Thoughts and ruminations.
Pulling them into this energetic force,
This swirling force and then carrying it back up through that opening up,
Up,
Out of your mind,
Out of your skull,
Out of your brain,
Up past this room,
Into the sky.
Maybe there's some extra tendrils holding on inside your brain.
The bulk of them have been swept up and those tendrils are releasing from the inside of your mind as they are carried upward.
Feel free to give them a little boost with your breath.
Feeling those thoughts be released,
Consciously let them go,
Allow them to be carried up out of your mind,
Up into the sky,
Into the universe,
Past the atmosphere,
Past sun and moon and stars,
Up past all the darkness and vastness of space.
Your thoughts being pulled out of your brain,
Out of your mind and carried far,
Far up and reabsorbed into source of pure light.
Breathe into your mind now,
Releasing anything else.
Allow it to be carried upward and released.
And when you feel your mind empty and cleared out,
Take three more deep breaths into your brain,
Into your skull,
Filling it with air,
Clearing it out.
One more deep breath into your brain,
Releasing tension,
Thoughts and worries.
The clear mind,
Empty brain,
Allow yourself to be present in your body.
Feel yourself here supported,
In this place,
Nowhere to go,
Nothing to do.
This moment is enough and you are enough.
You can release your thinking mind and be here now,
Present to everything that is,
Present moment which contains everything.
With a clear mind you can receive reality and truth and what's right in front of you with clarity and you can engage with openness and clarity.
Breathe deeply into that,
Into your beingness,
Into the clearing out and clarity within you,
Your own centeredness and beingness here in form and body.
And know this practice is always here for you,
Any time of day.
And just breathe deeply into your brain,
Into your body,
Releasing thoughts,
Allowing this moment to be enough,
Knowing that you are enough,
Always just as you are.
That worry and ruminating,
They're just thoughts and you can release them and be present and at peace with a sense of calm here and now.
Yes.
Thank you so much for being here with me today and sharing your meditation practice with me.
I'll leave you with a tiny bit of soft music to continue releasing your thoughts.
May you stay with yourself today and always.
