21 Days Of Meditation: Day 13

Welcome to Day 13.

Let's take some time here to get set up for our meditation.

Make any adjustments that you need and ensure that your spine is as long as possible.

Whenever you're finished adjusting your body,

Commit to stillness with your eyes closed.

Completely relax your jaw.

Allow your shoulders to soften and release.

If you notice tension anywhere else in your body,

Try to relax.

Now notice that your body is breathing without forcing or controlling your breath in any way.

Notice where in your body you can feel your breath pressing into.

Make sure that you're not rushing your breath.

Let your breath be as slow as it wants to be.

Continue to let your breath flow as freely as you can and start to notice the pauses in between breaths.

Anytime you're in the pause between breaths,

Notice where you're holding tension in your body and try to relax these areas.

Stay aware of your breath and at the same time notice sensations arising in your fingers.

Come back to noticing your breath if you've lost that connection and as you're aware of your breath,

Feel your toes.

Stay mindful of your breath and feel the soles of your feet.

Let your breath be as deep as it wants to be,

Feeling the palms of your hands.

Become aware of the movement that your breath is creating in your belly.

As you feel your breath in your belly,

Try not to interfere with the natural rhythm of your breath.

If your mind drifts or wanders,

Bring your awareness back to your belly,

Feeling your breath here.

If you're tensing anywhere in your abdomen or in your lower back,

Try to relax.

Stay aware of your breath coming in and out of your belly,

And at the same time focus on the crown of your head.

Feel the backside of your head.

Noticing your breath in your belly,

At the same time feel your ears.

Relax your jaw,

Feel your jaw.

Try to stay aware of your breath in your belly,

Feeling your cheeks.

Feel your lips.

Feel your eyelids.

Focus on your forehead.

Feel your eyelids.

Focus on the tip of your nose.

Feel your chin.

Come back to feeling your breath in your belly.

Stay aware of your breath here.

At the same time,

Feel the front of your throat.

Feel the sides of your neck.

Concentrate on the back of your neck.

Notice if your shoulders have tensed again.

Try to soften here,

Focusing on the very fronts of your shoulders.

Feel your biceps.

Feel your inner elbows.

Feel the insides of your forearms.

Feel the palms of your hands.

Feel your fingers.

Concentrate on the backsides of your hands.

Feel the outsides of your forearms.

Feel your outer elbows.

Feel your triceps.

Feel the sides of your shoulders.

Feel your shoulder blades.

Become aware of the movement that your breath is creating in between your shoulder blades.

Turn it to force or control your breath.

Now try to feel your breath pressing into your lower back.

Become aware of the movement your breath is creating in the sides of your belly.

Notice the movement that your breath is creating in your rib cage.

Now bring your awareness into the soles of your feet.

Notice sensations arising here.

Keep feeling the soles of your feet.

At the same time be aware of your breath coming in and out of your belly.

Let your breath be as slow and as deep as it wants to be.

Become aware of the topsides of your feet.

Concentrate on your toes.

Without losing the connection to your breath,

Feel your ankles.

Without controlling your breath,

Feel your shins.

Become aware of your calf muscles.

Stay mindful of your breath as you sense your knees.

Feel your thighs.

Focus on your inner thighs.

Stay mindful of your breath,

Feeling your hamstrings.

Feel your outer thighs.

Concentrate on your breath and feel your hips.

Feel your buttocks.

Feel your tailbone and sacrum.

Come back to noticing your breath in your belly.

Now constrict your throat for sounded breathing and exhale slowly through your nose until you're all the way empty.

Now keep your throat constricted,

Sound and inhale through your nose,

Sipping your breath in.

Slow down your inhale.

Pause and hold your breath.

Sound and exhale through your nose nice and slow.

Slow down your exhale even more.

Pause and hold.

Sound and inhale,

Sipping your breath in as slowly as you can through your nose.

Keep sipping your breath in.

Pause and hold your breath.

Relax anywhere you're tensing in your body.

Sound and exhale nice and slow.

Try to exhale as slowly as you possibly can.

Pause and hold your breath.

Feel your heart beating as you hold your breath.

Sound and inhale,

Start to sip your breath in.

Exhale as slowly as possible.

Now hold your breath,

Feel your heart beating.

Sound and exhale as slowly as you can through your nose.

Slow down your exhale even more.

Pause here,

Hold your breath.

Sound and inhale,

Sip your breath in gradually.

Keep sipping.

Hold your breath.

See if you can feel a pulsing somewhere in your arms or hands.

Sound and exhale nice and slow.

Keep sipping your breath out.

Pause and hold,

See if you can feel a pulsing in your legs or feet.

Sound and inhale,

Sip your breath in.

Pause and hold,

Try to feel a pulse around your neck.

Sound and exhale nice and slow.

Pause and hold,

Try to feel a pulse in your forehead.

Sip your breath in nice and slow.

Sound and inhale.

Once you're all the way full,

Hold,

Try to feel a pulse in your forehead.

Sound and exhale.

As in hold,

Try to feel a pulse in your forehead.

Sound and inhale.

Hold,

Feel your forehead soften here,

Notice any pulsing.

Sound and exhale.

Hold,

Focus on your forehead,

Notice what you feel.

Sound and inhale.

Hold,

Focus on your forehead.

Sound and exhale.

Hold,

Focus on your forehead.

Sound and inhale.

Hold,

Focus on your forehead.

Sound and exhale.

Hold,

Feel the pulsing in your forehead.

Release your hold.

Let your breath come back to its own effortless rhythm.

Try not to shorten your breath,

Let it be as deep as it wants to be.

As you let your breath flow freely,

At the same time be aware of any sensation around your forehead.

Now become aware of any sensations arising in your arms,

Hands,

And fingers.

Notice sensations arising in your legs,

Feet,

And toes.

Notice sensations arising everywhere in your body,

All the way from the crown of your head down to the soles of your feet.

Keep sensing your whole body,

At the same time notice your breath come and go in its natural rhythm.

Try to sense a subtle tingle and vibration throughout your whole body.

Whenever we search for imperfections,

We'll always find them.

Even though nothing in life is perfect,

Everything has its place and its purpose.

And there's always going to be things in life that we cannot change.

But sometimes what we can change is how we look at those things.

And so first ask yourself this question.

If there was just one area of your life where you feel the need to focus more on the positive rather than the negative,

Where in your life might that be?

Now before you open your eyes,

Take this time and remind yourself of all of the positives that are so easy to forget.

Whenever you're ready,

You can open your eyes.