21 Days Of Meditation: Day 14

Welcome to your meditation on day 14.

Go ahead and begin to align your body so that you're centered,

Bringing as much length as you can into your lower back.

And whenever you feel ready you can settle into stillness.

Allow your shoulders to completely release and relax and start to notice the weight of your body pressing down into whatever supports beneath you.

Bring your awareness into the soles of your feet.

Bring your awareness into the palms of your hands.

Bring your awareness into the area of your heart.

Notice what you're feeling around your belly.

Bring your focus to the center of your forehead,

Noticing what you feel here.

Bring your awareness to the crown of your head,

Noticing any sensations here.

Now without forcing your body to breathe,

Notice your breath coming and going in its natural rhythm.

Try not to interfere with or control your breath in any way you want to just let it happen freely.

Notice where you feel your breath in your body the most.

Keep feeling your breath coming and going.

See if you can also notice the pauses in between breaths.

Try to stay aware of your breath as well as the pauses in between breaths.

At the same time,

Feel the soles of your feet.

Without losing the connection to your breath,

Notice sensations arising in the palms of your hands.

Without losing the connection to your breath,

Notice sensations arising around your heart.

See if you can feel your breath around your heart.

Keep feeling your breath around your heart.

Notice the inhales,

The exhales,

And the pauses in between breaths.

Now bring your focus back to the soles of your feet,

Staying aware of your breath.

Feel the tops of your feet.

Feel your toes.

Concentrate on your ankles.

Try to stay aware of your natural breath,

Feeling your shins.

Concentrate on your calf muscles.

Feel your hamstrings.

Try to stay aware of your breath,

Feeling the insides of your thighs,

Feeling the outsides of your thighs.

Concentrate on the fronts of your thighs.

Feel your hips.

Feel your buttocks.

Concentrate on your belly,

Noticing the natural movement your breath is creating here.

Keep feeling your breath in your belly,

Noticing your inhales,

Your exhales,

And the pauses in between breaths.

The same way you feel your breath in your belly,

See if you can also feel it pressing into your lower back.

Notice the movement your breath is creating in your ribs.

Try not to control your breath in any way.

Without changing your breath,

Feel it coming in and out of the area of your heart.

Keep feeling your breath coming and going from your heart.

See if you can also notice the pauses in between breaths.

Start to feel your chest.

Feel the fronts of your shoulders.

Feel your biceps.

Feel your triceps.

Without losing the connection to your natural breath,

Feel your elbows.

Feel your inner forearms.

Feel your outer forearms.

Connect back to your breath as you feel the palms of your hands.

Feel your fingers.

Now bring your focus back to feeling your breath around your heart.

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

Try not to shorten it.

Keep feeling your breath around your heart and try not to rush the pauses in between breaths.

Bring your focus to the front of your neck and throat,

Noticing sensations here.

Feel the sides of your neck.

Concentrate on the back of your neck.

Stay aware of your breath coming and going in its natural rhythm.

Keep the connection to your breath.

At the same time,

Feel your jaw.

Feel your cheeks.

Feel your tongue.

Feel your teeth.

Feel the roof of your mouth.

Stay mindful of your breathing.

At the same time,

Feel your nose.

Feel your eyelids.

Concentrate on your forehead.

Become aware of your left ear.

Focus on your right ear.

Connecting back to your breath.

At the same time,

Feel the back of your head.

At the same time,

Feel the back of your head.

Focus on your forehead.

Feel the crown of your head.

Now see if you can spread your awareness throughout your whole body,

Focusing your attention all the way from the crown of your head down to the soles of your feet.

Now try to stay aware of your whole body,

Focusing your attention from head to toe.

Keep reaching your awareness into your whole body.

At the same time,

Notice your breath come and go in its natural rhythm.

Feel your breath come and go,

And notice the pauses in between breaths.

Try to stay aware of every sensation arising throughout your whole body.

Now bring your awareness into the crown of your head.

Feel the back of your head.

Feel your ears.

Concentrate on your forehead.

Feel your nose.

Feel your eyelids.

Your lips.

Your cheeks.

Feel your chin.

Your jaw.

Feel the front of your neck.

The sides of your neck.

The back of your neck.

Feel your shoulder blades.

Become aware of the space between your shoulder blades.

Feel your neck.

Feel your chest.

The fronts of your shoulders.

The sides of your shoulders.

The backsides of your shoulders.

Feel your biceps.

Your triceps.

Elbows.

Feel your forearms.

Concentrate on your wrists.

Feel the palms of your hands.

All 10 fingers.

Focus on your chest.

The front of your ribs.

Feel the back of your ribs.

Feel the sides of your ribcage.

Feel the back of your hip.

Feel the sides of your head.

Feel the sides of your ribcage.

Your upper belly just below your ribs.

Feel your middle belly in line with your navel.

Feel your lower belly just above your hips.

Feel the sides of your belly.

Concentrate on your lower back.

Feel your tailbone.

Become aware of your buttocks.

Feel your thighs.

The insides of your thighs.

Feel your hamstrings.

Focus on your outer thighs.

Feel the fronts of your knees.

The backs of your knees.

Your shins.

Calf muscles.

Concentrate on your ankles.

Feel the tops of your feet.

The soles of your feet.

Your toes.

Notice how as soon as you bring your awareness back to your breath,

Your body begins to breathe a little bit deeper.

Feel the tops and bottoms of your feet at the same time.

Feel your shins and calf muscles.

Feel the fronts and backs of your knees.

Feel your thighs and hamstrings.

Be aware of your hips and your buttocks.

Feel your belly and your lower back.

The front and back side of your ribs.

Feel the hips and your buttocks.

The front and back side of your ribs.

Your chest and upper back.

Your biceps and triceps.

Your inner and outer forearms.

The fronts and backs of your hands.

Be aware of the front and back of your neck.

Feel the front and back of your head.

Feel the crown of your head.

Now be aware of your entire body sensing all the way from the crown of your head down to the soles of your feet.

See if you can reach your awareness into every single cell of your whole body.

Keep sensing your entire body and at the same time notice your breath coming and going in its own natural rhythm.

Now try to stay aware of your breath in its natural rhythm and see if you can notice every sensation arising throughout your whole body.

Notice your breath coming and going in its own natural rhythm.

Now try to stay aware of your breath in its natural rhythm and see if you can notice every sensation arising throughout your whole body.

Let your breath be as slow and as deep as it wants to be and keep feeling your whole body.

Now try to stay aware of your breath in its natural rhythm and see if you can notice every sensation arising throughout your whole body.

Now try to stay aware of your breath in its natural rhythm and see if you can notice every sensation arising throughout your whole body.

An amazing part about life is that even though sometimes things don't work out,

We somehow always manage to end up exactly where we're meant to.

And sometimes the best possible solutions come out of the worst possible scenarios.

And so one of the most transformative practices is viewing your obstacles as inspiration.

And so first,

Call to mind an obstacle that you're faced with right now in your life.

And now before you open your eyes,

Think about everything that you stand to gain from overcoming this obstacle.

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