The Daily Insight,
Produced by Fleur Chambers for Insight Timer.
Welcome to this five-minute meditation designed to cultivate calm amidst the busyness of life.
So as you settle into a comfortable position,
Beginning to draw your awareness towards your breath.
Taking a nice deep breath in,
Filling the lungs.
A gentle pause at the top of the in-breath.
And now breathing out long and slow.
And a gentle pause at the bottom.
Again taking a nice deep breath in,
Feeling the lungs expand.
Pausing for a moment at the top.
And now breathing out,
Letting go,
Letting go.
And once more taking a nice deep breath in,
Feeling the lungs expand at the front,
Back and sides.
Pausing at the top.
And now breathing out once more,
Long and smooth.
And breathing in one final time together,
Filling.
A pause at the top.
And breathing out once more,
Letting go,
Letting go.
And now just allowing your breath to return to its natural state.
Noticing how so many parts of your body come together in this shared act of breath.
Relaxing into the idea that your body is able to breathe on its own.
Focusing once more on your exhale,
Allowing it to be long and smooth.
For a few breaths now can you lengthen your exhale.
This is the breath of relaxation.
When we breathe in this way our body automatically begins to relax.
Can you be curious about this sense of relaxation now?
Noticing your ability to soften across your eyes,
Across your cheeks,
Encouraging a sense of softening across your jaw.
Noticing your ability to let go of tension in your shoulders.
Taking a nice deep breath into your stomach.
Noticing any sense of relaxation spread across your stomach as you breathe out.
Allowing your hips and pelvis to soften.
Encouraging a sense of relaxation to move down your legs all the way to your feet and toes.
This sense of softening spreading down your arms to your hands and fingers.
And as you continue to focus on your exhale can you allow your body to let go a little more.
Really sinking into the ground below.
Letting go of any sense of holding on.
Letting the earth receive your weight.
Feeling safe in this act of the ground supporting you.
And for the final few moments can you rest in the comfort of your breath and the ground below.
Resting here in what is permanent,
In what is real.
Gently blinking your eyes open ready to greet the world with a sense of calm.
