21 Days Of Meditation: Day 3

Welcome to day three of your 21-day journey.

You can go ahead and position your body if you haven't done so already.

Whenever you've made all your adjustments,

Go ahead and close your eyes.

And right away,

Start to ground by sensing the soles of your feet.

Noticing every sensation arising in the soles of your feet.

Notice the parts of your feet that make contact to the floor beneath you.

Start to sense the weight of your body pressing down into whatever supports beneath you.

Keep sensing the weight of your body.

At the same time,

Notice that your body's breathing effortlessly on its own.

Now keep sensing the weight of your body.

At the same time,

Relax your breath so that it can flow freely on its own.

Now become aware of the soles of your feet.

Become aware of your toes.

Feel the topsides of your feet.

Become aware of your ankles.

Focus on your shins.

Focus on your calf muscles.

Feel the fronts of your knees.

Feel the backsides of your knees.

Now concentrate on your thighs.

Concentrate on the insides of your thighs.

Feel your hamstrings.

Become aware of your outer thighs.

Feel your buttocks.

Feel your buttocks making contact to whatever is beneath you.

Now become aware of both your legs and both your feet at the same time.

Keep sensing your legs and your feet.

At the same time,

Be aware of your breath coming and going freely.

As you're sensing your legs and your feet,

Try not to rush your breath.

Let it be as slow as it wants to be.

Keep noticing the blood flow and energy moving down your legs all the way to your toes.

Keep noticing the sensations arising in your legs and feet,

And try not to rush or shorten your breath.

Let it be as deep as it wants to be.

Keep feeling your legs and feet.

At the same time,

Notice your breath come and go,

As well as the pauses in between breaths.

Anytime you're in the pause between breaths,

Notice the sensations that arise in your legs and feet.

Keep noticing the sensations arising in your legs and feet.

Keep noticing the sensations arising in your legs and feet.

Anytime you're in the pause between breaths,

Notice the sensations that arise in your legs and feet.

Try not to rush the pauses in between breaths.

Now start to sense your fingertips.

Become aware of your fingers.

Feel the palms of your hands.

Feel the back sides of your hands.

Concentrate on your wrists.

Feel the insides of your forearms.

Feel the outsides of your forearms.

Feel your elbows.

Concentrate on your triceps.

Focus on your biceps.

Feel the sides of your shoulders.

Feel the fronts of your shoulders.

Concentrate on your shoulder blades.

Completely relax your shoulders and come back to noticing your breath,

Feeling your breath around your chest and your upper back.

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

Keep feeling your breath in your chest and upper back.

Try not to rush the pauses in between breaths.

Try not to control your breath in any way.

Feel your breath in the front and the backside of your ribs.

Feel your breath come and go from your ribs and notice the pauses between breaths as well.

Without controlling your breath in any way,

Feel it in your belly and your lower back.

Relax your abdomen so that your breath flows freely in and out of your belly.

Now start to exhale slowly until you're all the way empty.

Inhale,

Sip your breath in through your nose.

Inhale until you're all the way full.

Now open your mouth and just like you're fogging up a window with your breath,

Go.

.

.

And again,

Sip your breath in through your nose slowly.

Once you're all the way full,

Open your mouth,

Imagine you're fogging up a window,

Go.

.

.

Now sip your breath in slowly through your nose.

Now keep your mouth closed but try to create that same HA sound as you exhale through your nose.

Keep your throat constricted,

Sound it,

Inhale.

Now keeping your throat constricted on your own,

Sound it,

Exhale for four,

Three,

Two,

One.

Pause and hold your breath.

Sound it,

Exhale a little more to empty.

And now sound it,

Inhale for a count of four,

Sipping your breath in,

Three,

Two,

One.

Pause and hold your breath.

See if you can inhale just a little bit more.

Now sound it,

Exhale slowly for four,

Three,

Try to slow down your exhale,

Two,

One.

Pause and hold.

Now exhale even more,

Empty.

Start to sip your breath in,

Sound it,

Inhale four,

Three,

Two,

One.

Hold.

Sound it,

Inhale a little more to fill up.

And sound it,

Exhale four,

Three,

Two,

One.

Hold.

Try to exhale to empty.

Start to sip your breath in,

Four,

Three,

Slowing down your inhale,

Two,

One.

Pause and hold.

Inhale a little more.

Sound it,

Exhale for four,

Three,

Two,

One.

Hold.

Sound it,

Inhale,

Sipping your breath in for four,

Three,

Two,

One.

Hold.

Sip in even more breath,

Fill all the way.

Sound it,

Exhale for four,

Three,

Two,

One.

Hold your breath.

Start to sip your breath in slowly as you can for four,

Three,

Sound it,

Inhale,

Two,

One.

Hold.

Sip in your breath to fill all the way.

Sound it,

Exhale for a count of four,

Three,

Two,

One.

Pause and hold.

Exhale to empty.

Sipping your breath in for a count of four.

Hold.

Inhale to fill,

Start to exhale slowly for a count of four.

Pause and hold your breath.

Sound it,

Exhale to empty completely.

One more time,

Sipping your breath in for a count of four.

Pause,

Hold your breath,

Relax anywhere you're tensing in your body.

Sip your breath in to fill up all the way.

Sound it,

Exhale for a count of four.

Pause and hold.

Exhale to completely empty.

Now release the control of your breath and let your breath start to flow freely on its own again.

Without changing your breath,

Notice the rise and fall of your breath as well as the pauses in between breaths.

Now bring your focus to the front of your throat.

Feel the sides of your neck.

Feel the backside of your neck.

Relax your jaw and feel your jaw.

Become aware of your cheeks.

Feel your lips.

Concentrate on your nose.

Focus on your eyelids.

Feel your left ear.

Feel your right ear.

Feel the backside of your head.

Focus on your forehead.

Become aware of the crown of your head.

Now see if you can reach your awareness into your whole body,

Sensing your body all the way from the crown of your head down to the soles of your feet.

Feel the blood and energy moving through your legs and feet.

Feel the blood and energy circulating through your arms and hands.

Feel your torso,

Your chest and belly,

Your upper back and your lower back.

Feel your head.

Keep reaching your awareness into your entire body.

As you're sensing your whole body,

Notice your breath come and go freely.

Stay aware of every sensation you're feeling from head to toe.

As you're feeling your whole body,

Notice the rise and fall of your breath,

As well as the pauses in between breaths.

Now,

Be aware of everything that's coming,

The You are the light of the world.

You are the light of the world.

You are the light of the world.

You are the light of the world.

You are the light of the world.

There are so many different reasons why someone might start meditating.

And you might be completely clear about what your intention with meditation is.

Or maybe you just know that there is something here for you without knowing what that something is.

And regardless of whether you have your reason why you want to meditate or if you're finding that reason.

One of the things that this journey often reveals to us is that what we're actually searching for is our true self.

And often the way to truly knowing yourself begins by letting go of who you know you're not.

And so if you could just identify one area in your life where you don't feel you're being true to yourself and authentic.

Where in your life would that be?

And lastly where in your life would you like to give yourself permission to be your true self?

You.

You.

You.

Whenever you're ready you can open your eyes.