Welcome to your meditation on day 12.
Let's go ahead and prepare,
Setting your body up so that you have symmetry in your left and your right sides.
Make sure that your spine is straight and as long as possible.
And once you feel centered and aligned,
Go ahead and close your eyes.
And right away soften the corners of your eyes,
Letting your eyelids get really heavy.
Notice if your face is still holding on to any expression.
Start to relax all of the muscles of your face,
Letting expression melt away.
Start to observe the tingle-like sensation in your cheeks,
Becoming aware of the tingle-like sensation in your lips.
Focus on your chin.
Let your jaw soften and release even more.
And just feel your chin.
Now feel your ears.
Feel your tongue.
Feel the roof of your mouth.
Feel your throat.
Now focus on the tip of your nose.
Become aware of the inside of your nose,
Feeling your breath tickle the inside of your nostrils every time it comes in and out.
Keep feeling your breath coming in and out of your nose.
Try not to force your breath in any way,
Just let it happen naturally.
Try not to rush your breath.
Let your breath be as slow as it wants to be.
Stay aware of your breath coming in and out of your nostrils.
See if you can also notice the pauses in between breaths.
Now without controlling your breath,
Notice your chest expanding every time your breath comes in and contracting every time your breath leaves.
Keep feeling the movement that your breath is creating around your chest.
Try not to force your breath.
Now feel your breath around your chest and in the space between your shoulder blades at the same time.
Try not to shorten your breath.
Let your breath be as deep as it wants to be.
Without controlling your breath,
Start to notice the movement your breath is creating around your ribs.
Try to feel your breath in all sides of your ribs,
The front,
Back,
And left and right sides.
Keep noticing your ribs moving with your breath.
See if you can also notice the moments when your ribs are still during the pauses between breaths.
Try not to rush the pauses in between breaths.
Let them be as long as they want to be.
Begin to notice the movement that your breath is creating in your belly.
Feel your breath in the front as well as the sides of your belly.
Now feel your breath pressing into your belly as well as your lower back.
Now begin to sense the support that's beneath your body.
Relax your buttocks and feel your buttocks.
Relax your hips.
Feel your hips.
Focus on your thigh muscles.
Feel the insides of your thighs.
Feel your outer thighs.
Concentrate on your hamstrings.
Feel the backs of your knees.
Feel the fronts of your knees.
Focus on your shins.
Focus on your calf muscles.
Feel your ankles.
Feel the soles of your feet.
Concentrate on the tops of your feet.
Feel your toes.
Now bring your awareness to the parts of your body that you can feel your breath pressing into.
Wherever you feel your breath in your body,
Keep noticing the outward movement with each inhale and the inward movement of your body with each exhale.
Without controlling your breath in any way,
Keep observing the movement your breath is creating everywhere in your body.
See if you can also notice the moments of stillness in your body during the pauses in between breaths.
Now do your best to stay mindful of your breath.
At the same time,
Feel the soles of your feet,
Your toes,
Tops of your feet,
Ankles,
Shins,
The fronts of your knees,
The backs of your knees,
Calf muscles,
Hamstrings,
The insides of your thighs,
The fronts of your thighs,
Your outer thighs.
Feel your hips,
Your buttocks.
Reconnect back to your breath,
Feeling your belly,
The sides of your belly.
Feel your lower back.
Feel the back side of your ribs.
Feel the front of your ribs.
Feel the sides of your ribs.
Concentrate on your armpits.
Feel the fronts of your shoulders.
Feel your biceps,
Your inner elbows,
Your inner forearms.
Feel the palms of your hands.
Feel your fingers.
Feel the back side of your hands,
Your outer forearms.
Feel your triceps.
Feel the outsides of your shoulders.
Feel your shoulder blades.
Feel your chest.
Feel the front of your throat,
The sides of your neck,
Back of your neck,
Back of your head,
Jaw,
Chin,
Lips,
Cheeks,
Nose,
Eyelids,
Forehead,
Left ear,
Right ear,
Crown of your head.
Now reach your awareness into your whole body,
Feeling all the way from the crown of your head down to the soles of your feet.
As you feel your whole body,
Relax anywhere there's tension.
Notice the subtle tingle and vibration in every cell of your body.
And as you're reaching your awareness into your whole body,
See if you can also be aware of your breath coming and going in its natural rhythm.
Try to be aware of every little sensation you can feel throughout your whole body.
If there's one thing that we learn through observing ourself,
And observing everything in nature,
It's that nothing stays the same forever.
And this too shall pass.
Reminding ourself that everything is temporary can help when life is tough,
As not even our pain and discomfort can last forever.
And the truth is,
If it weren't for some of our greatest struggles,
We wouldn't be able to appreciate our greatest victories.
So first,
Call to mind any challenges that you're currently faced with in your life.
And lastly,
Remind yourself that this too shall pass.
And before you open your eyes,
Call to mind anything you stand to learn or gain through overcoming the challenges that you face right now in your life.
So so so so so Whenever you're ready,
You can open your eyes.
