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 is created to help you feel centered within your beingness and not controlled by the thoughts and the ruminations that so often control our lives and our emotions.
But first,
Let's start with a short breathing practice.
Make yourself comfortable,
Feel the back of your body supported by your spine.
Allow the front of your body to soften and open,
Pulling your shoulders down and back,
Relaxing your hips.
Feel your heart space open and ready to receive.
And bring awareness into your breath.
Take three deep breaths in through the nose and out through the mouth.
On each inhale,
Breathing deep into your tummy like an empty balloon being filled with air and feel your tummy expanding.
And on each exhale,
Allow your tummy to soften and release tension.
Continue breathing like this.
Breathing into any parts of your body that need to relax and let go.
Bring awareness into your mind.
Feel how heavy and full your brain feels inside of your skull.
All of the dreams you had last night,
Every thought you've had since this morning and yesterday throughout today.
All the thoughts you have that cause you to feel fearful.
Lots of doubt,
Unworthiness,
Questioning your value.
And imagine that at the top of your head,
The very top of your head,
There's an opening starting to form.
Be aware with each inhale,
As you breathe up into your brain,
Into your mind,
That this opening is growing larger and bigger and it's almost like it's swirling like a maelstrom or a whirlpool.
As it opens wider and wider and swirls wider and wider,
You can even picture it like a tornado.
It doesn't have to be moving fast,
Just steady and even.
As it drops down,
The energy drops down and it starts picking up all your thoughts out of your mind and releasing them up into the universe.
And allow yourself to consciously release thoughts into this energetic field,
This force field reaching into your mind.
And then feel all this energy pulling and magnetizing all of your thoughts,
Gathering up everything in your mind and starting to release up through this space in the top of your skull,
Reaching all the way up out of this room,
Into the sky,
Up past the atmosphere,
Into outer space.
It might take time to build this image,
So allow your thoughts to be released slowly as they need to up out of your mind,
To be carried up in this circular pattern,
Again like a tornado,
A slow moving tornado or maelstrom or whirlpool.
Now having gathered everything in your mind and moving upward into the sky,
Up,
Up,
Up past clouds and atmosphere,
Up into the universe,
Past the sun,
Being pulled and imagine that as all these thoughts are leaving your mind,
Your brain and your mind can start to relax and you can breathe deeply up into your brain,
Filling the extra space with oxygen,
Breathing in deeply,
Exhaling.
And as you fill your brain with air,
It pushes out any extra thoughts,
Ruminations,
Fears and worries up out of your mind,
Up into the atmosphere,
Up above you to be carried away and pulled upward with an energetic force.
If there's anything that's holding on in your mind,
Any tethers or tendrils that don't want to let go,
Imagine that you're able to just go in there with your fingertips and just pluck them loose,
Pluck them loose,
Take a deep breath,
Allow your breath to pluck them loose,
Pop,
Pop,
Pop,
Anything you've really been holding on to and ruminating on,
Let it go now.
Release your mind from worry and thinking and allow yourself to be here now.
And if thoughts want to creep back in and escape that energetic force that's carrying them away,
Just say no,
Back up you go.
And now watch the last of all those thoughts and worries and ruminations be carried away,
Carried upward,
Those last dangling tendrils of thoughts carried up,
Up,
Up,
Up,
Past the atmosphere,
Way up into the dark night sky,
Past sun and moon and stars,
And even carried out past the darkness and the vastness of space into the heavens of light where your thoughts evaporate,
Are infused with light and received back into the collective consciousness and you are free.
And now here your mind is open to receive oxygen with a deep breath and you can invite if you want to a beam of light of higher consciousness to come and fill this space,
Not even so much to fill it but to illuminate it,
To shed light on it.
And now here with an empty mind full of light,
Feel your breath moving in and out,
Inhale down into your tummy,
Exhale.
And with your mind free of thought,
Feel your body here now,
Relaxed,
At peace.
Here you are allowed to be without your thoughts constantly knocking at your door,
Tugging you around emotionally.
Deep breath in,
Exhale.
Feel yourself grounded in your body,
Present in body.
Feel yourself being pulled into relaxation,
The weight of you supported.
If you're sitting or lying down or even standing,
Feel where your body is supported and where you can just relax and release tension.
You no longer have to hold your body,
Allow yourself to be free,
Clear,
Open.
From this space of having a cleared out mind,
A body that's at rest,
You are now open to receive the present moment in whatever way it arrives,
To receive yourself here and now,
To be exactly where you are in this space,
Surrounded by whatever is near you and out beyond that,
To receive whatever sounds are coming to you near and far,
To feel life giving oxygen circulating in and back out with each breath.
Here you are.
And anytime you feel your brain and your mind getting very full and overwhelmed and carrying you away to where you are not present any longer,
Allow the top of your head to open up like this and allow your thoughts to be sucked out and released up into the atmosphere and carried up,
Up,
Up,
Back to the source,
Back to light.
All is well.
You are well.
The present moment is enough.
When you can be emptied out in this way,
You are open to receiving and responding to the present moment with a greater sense of clarity,
Peace and calm.
Knowing that this is your natural state of being.
Being here,
Allowing the present moment to be enough,
Allowing the present moment to fill you.
It is said that the mind cannot differentiate between reality and perceived reality.
The releasing perceived reality from the mind allows you to receive the here and now without judgment with openness and you can respond and act with clarity.
If you have any thoughts that are pestering you or worries or ruminations that don't seem to want to let go,
That is okay.
This takes practice and time.
I'm going to leave you with several minutes of soft music so that you can practice this meditation on your own.
And if you need to create any extra visuals to help you release your thoughts,
To help carry them away,
Far,
Far away,
Upward.
Any visualizations that you need to help you do this on a regular basis so that you can come back to the present moment here and now,
Solid and at peace within your body.
That's what this time is for.
Thank you for sharing your meditation practice with me today.
May you stay with yourself today and always.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
Thank you.
