Hello,
And welcome to The Daily Insight.
My name is Trish Tettin.
I'm a teacher here on Insight Timer,
And in today's meditation,
We'll be focusing on creating a cool head and a warm heart.
May this practice be of benefit.
Take these first few moments to arrive and to settle in a position that's comfortable for you.
If you're sitting,
Feel the lower half of your body become your foundation,
Your stability by relaxing,
And let the spine express itself in a tall,
Elongated,
And alert way,
Sitting with dignity.
Right away,
Let's anchor our attention on the breath as it comes in through the nostrils.
Feel the breath right at the entrance to your body,
This place where air becomes breath and breath becomes air.
Serve the breath with alertness,
Without distraction,
And without being bribed by more tempting things,
Images,
Or thoughts,
Or imagination.
Can you feel the coolness of your breath inside the nose?
Can you feel as it moves through your skull?
And can you imagine that any activity in your mind,
Any intensity created by thought is starting to cool off just by imagining the breath circulating through the mind and cooling off the head?
Continue in this way for a few more breaths.
And now that the head might be feeling a little cooler,
We want to compliment this more stable mindedness with the qualities of a warm heart,
Of friendliness.
Silently repeat these phrases back toward yourself.
May I be at peace.
May I be at peace.
May I release that which causes harm.
May I release that which causes harm.
May I be patient,
Courageous,
And determined to meet and overcome the challenges in my life.
May I be at ease.
May I be at ease.
And taking a deep breath in and a full breath out.
Continuing this warm heartedness by feeling grateful for your practice today,
Grateful for the time and the privilege to practice meditation.
Thankful for any clarity or insight you received during the practice.
Then we can close our practice by extending the benefits beyond our own experience.
May the benefits of this practice radiate out and be of enormous benefit to all beings.
