My name is Tim Mori.
I welcome you to this meditation that will help you to become more calm,
More intuitive,
More creative,
And more resilient.
Now if you've experienced any of my other meditations,
You'll know that there are background noises that are just part of the natural world.
I believe that these help us to be able to achieve our inner peace,
Our inner calm,
In practical everyday situations.
So,
Let's start with our breathing.
To find our own flow of breath.
Breathe in to a gentle,
Easy count of four.
Right into your stomach.
Feel the roll as your lungs fill and begin to let go of your breath to a gentle,
Easy count of six or seven.
That's good.
Your breath arising and letting go.
So we breathe in to a gentle,
Easy count of four into your stomach.
One,
Two,
Three,
Four.
And then feel the roll as your lungs fill and then you begin to let go of your breath to a gentle,
Easy count of six or seven.
One,
Two,
Three,
Four,
Five,
Six,
Seven.
And feel the roll as you breathe in again to a gentle,
Easy count of four.
That's right.
And then feel the roll again as your lungs are full and just want to let go of your breath to an easy count of six or seven.
This practice not only calms the mind,
It brings in a healthy breathing,
But also the practice is to notice the gaps between the in and the out and the out and the in breath to feel that roll.
A bit like when you yawn,
You might notice there's the deep breath in and then that roll as the yawn goes from breathing in to out.
And how good a yawn feels.
And your yawn is one of those things that can be contagious.
So enjoy those gaps between the in breath and the out and the in.
And continue to do that breathing in to four,
Rolling into a count of six or seven out,
Rolling back to a count of four as you breathe in.
Your breath arising and letting go.
And my guiding voice will ride with you while you're breathing in to a count of four and out to a count of six or seven.
Feeling that gentle,
Natural roll as your lungs fill and then let go and fill again.
Excellent.
As your heart's beat and pump blood and nutrients around our bodies,
Our brains signal and process our senses and generate thoughts in each moment.
Our mind experiences thoughts which can lead to feelings.
When our mind latches on to thoughts,
It can seem like thoughts are built into stories and truths.
Yet they are all just thoughts arising and letting go from our brain.
And when our mind is attached or experiencing a story,
We tend to go inside it and disconnect our senses of here and now.
Thoughts are a normal part of brain activity.
As the heart is pumping,
The lungs are breathing,
The brain is thinking.
When we become attached to thoughts that become stories,
They can affect how we feel or behave negatively without us realizing.
Then it is time to come to our senses and return our attention to here and now,
If even for a moment.
Because if we hold our breath,
We quickly have to let it go.
And if we were able to hold on to a single heartbeat,
We would quickly have to let it go.
And so it is with thoughts.
We can let them go.
Keeping your attention on your breath as it arises and you let it go.
Imagine magnifying your sense of sound.
Open up your hearing.
Notice how sounds,
Like my words,
Arise and then let go.
Imagine magnifying your sense of touch.
Open up your body's feelings on your skin,
Your hair.
Notice how sensations arise and then go.
Imagine magnifying your sense of smell.
Open up your nose.
Notice how aromas and smells arise and then go.
Maybe you notice it's really difficult for your nose,
Body or ears to stay attached to sensations as they arise.
In the next few moments,
Perhaps you might explore how everything in your experience arises and then you let it go.
Your senses,
Your heartbeat,
Your breath and your thoughts arise and let go.
Imagine magnifying your sense of smell.
Open up your ears.
Notice how sensations arise and then go.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
Imagine magnifying your sense of smell.
Open up your ears.
You can easily practice coming back to your senses or breath to remind yourself that you can let go of your thoughts and notice how that helps you become more calm,
More intuitive,
More creative and more resilient.
And when you're ready,
Take a nice deep breath in and feel that breath filling your lungs and filling your body with oxygen as your heart beats.
Lovely deep breath in.
Hold it for a moment and then let go.
Release that breath knowing that the oxygen is in your body and your body is circulating health and vitality and freshness all around.
Take another deep breath in to just invigorate yourself again and let that go.
Thank you for joining me on this meditation.
I love to hear your feedback and your connections through either Insight Timer or Twitter.
Have a great day letting go.
