MIDL 6 / 7: Grounding in Expanding

MIDL Returning to Presence 6 / 7: This series contains simple MIDL Mindfulness exercises to re-establish Mindfulness throughout the day for Mindfulness in Daily Life. It is connected to the 52 MIDL Mindfulness Meditation Training System. This exercise strengthens the First MIDL Pillar of Flexible Attention. A Sorting Menu for these meditations on Insight Timer is available on my website.

Insight Timer Group: MIDL: Mindfulness in Daily Life with Stephen Procter

Transcript

And now close your eyes over lightly.

And start off by being aware of what it feels like,

Just to be here.

Now allow your breathing to happen naturally,

Not controlling it in any way.

Just be gently aware of the sensations of the movement of the breath.

Being aware from the tip of the nose,

Through your chest,

Deep down into your belly,

And as the breath goes all the way back out again.

Breath comes in.

Breath comes out.

Be aware of the full length of the in-breath throughout your body.

Be aware of the full feeling of expanding.

Be open to any sounds,

Thoughts,

Memories,

Sensations that appear.

Be open to all your senses.

Breath comes in.

Body expands out.

Awareness expands out.

Open to all experience,

Allow everything to be.

Breath comes in.

Soften into everything.

Soften into your heart center.

Open.

Soften.

Soften.

Soften.

Soften.

Now gently bring your awareness back into your body,

Into the feeling of just being here.

Now when you're ready,

You can gently open your eyes.

Thank you for spending this time meditating with me.

Take care of yourself.

Goodbye.

Reviews

Just great 8 minutes, relaxing voice and powerful instructions!

Excellent, mindful and calming. Great voice

I fall almost of my Seat Because I allmaost fall a sleep.
I was very tierd onviusly Hahah

Short and rejuvenating. Thanks.

Nice spacing and pacing to this.

The long silences were lush

Really good - quick and grounding 🙏

I live these meditations Stephen. Thank you!

Nice mindfulness exercise