21 Days Of Meditation: Day 5

Welcome to your meditation on day five.

Once your left and your right sides are even and you feel comfortable,

You can go ahead and close your eyes and settle into stillness.

As you start to tune into your body,

Notice where you're holding tension.

See if you can start to soften,

Bringing awareness to wherever you feel your breath,

Creating movement in your body.

Keep feeling your breath pressing into your body.

Try not to control your breath in any way.

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

Keep feeling your breath in its natural rhythm and at the same time focus on the crown of your head.

Notice any sensations here.

Try to feel the blood flowing to the crown of your head,

Creating a subtle tingle sensation.

As you're feeling the crown of your head,

Keep noticing your breath coming and going freely at the same time.

Now as you focus on your belly,

Notice the movement your breath is creating here.

Try not to control your breath.

Notice if you're tensing anywhere in your belly,

Try to completely relax so that your breath flows a little bit deeper here.

Notice the movement that your breath creates in your belly and see if you can also notice when your belly is still during the pauses in between breaths.

Now see if you can keep feeling your breath in your belly and at the same time notice any sensations in the crown of your head.

As you feel your shoulders,

Notice if you're tensing here.

See if you can completely release and relax your shoulders.

Relax your arms so that they become even heavier and start to sense the blood flow and tingle in your fingertips.

And as you feel your fingertips,

Try to notice your breath coming in and out of your belly at the same time.

Now begin to sense the palms of your hands,

Noticing blood flow and energy here.

Notice if there's warmth or heat radiating from your palms.

Now notice if there's any heat or warmth radiating from the very top of your head and bring your awareness into the soles of your feet,

Noticing any sensations here.

Keep sensing the soles of your feet and try to just let your breath flow freely.

Now try to feel the soles of your feet and the crown of your head at the same time.

If your mind drifts or wanders,

Come back to sensing the crown of your head and the soles of your feet.

Now try to be aware of your feet,

The top of your head,

And your breath at the same time.

Focus your attention on your rib cage.

Notice the movement that your breath is creating in your ribs.

Try not to control your breath.

Notice when your ribs move with your breath.

Notice when your ribs are still during the pauses in between breaths.

Try not to rush your breath.

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

Now start to exhale nice and slowly through your nose.

Keep exhaling until you can't exhale anymore.

Hold once you're empty.

Start to sip your breath in through your nose really slowly.

Keep inhaling until you can't breathe in anymore,

Holding your breath.

Now open your mouth.

Imagine you're trying to fog up a window with your breath.

Go.

.

.

Now inhale nice and slowly through your nose,

Filling up all the way.

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.

Sound it,

Exhale.

Continue with that sound on your own.

Sound it,

Inhale for four,

Three,

Two,

One.

Pause and hold your breath.

Sound it,

Exhale through your nose for four,

Three,

Two,

One.

Hold.

Sound it,

Inhale slowly for four,

Three,

Two,

One.

Hold.

Sound it,

Exhale slowly for four,

Sipping your breath.

Three,

Two,

One.

Hold.

Sound it,

Inhale for a count of four,

Sipping your breath.

Pausing and holding a little bit longer this time.

As you hold your breath,

Notice sensations arising in your body.

Sound it,

Exhale slowly for four.

Try to sip your breath as slowly as you can.

Pause and hold.

Sound it,

Inhale.

Sip your breath in as slowly as you can.

Pause and hold.

Relax anywhere that you're tensing in your body.

Sound it,

Exhale for four.

Try to slow down your exhale even more.

Pause and hold.

Notice what you're feeling in your body.

Sound it,

Inhale for a count of four.

Pause and hold.

Sound it,

Exhale for four.

And as you're exhaling,

Notice sensations arising.

Hold.

Sound it,

Inhale for four.

Pause and hold.

Sound it,

Exhale for four.

Pause and hold.

Try to stay relaxed everywhere in your body.

Sound it,

Inhale.

Start to sip your breath in slowly.

Pause and hold.

Sound it,

Exhale.

Pause and hold.

One more time.

Sound it,

Inhale nice and slow.

Pause and hold.

Sound it,

Exhale.

Pause and hold.

Now release your hold and let your breath start to settle back into its own effortless rhythm.

Become aware of the parts of your body that expand and contract with your breath.

Keep noticing when your body expands,

When it contracts,

And when it's still during the pauses between breaths.

The more effortlessly you can let your breath flow,

The better.

Try not to rush your breath and try not to rush the pauses in between breaths.

Now stay aware of your breath as best as you can,

Feeling the soles of your feet.

Feel the top sides of your feet,

Your toes,

Ankles,

Shins,

Calf muscles.

Feel your knees.

Concentrate on your thighs.

Feel your hamstrings.

Feel your buttocks.

Notice the movement your breath is creating in your belly.

Feel your breath in your lower back.

Without forcing or changing your breath,

Feel it in your ribs.

Feel your breath in your chest.

Concentrate on your fingers.

Feel the palms of your hands.

Feel your forearms.

Feel your upper arms,

Your biceps,

And triceps.

Become aware of your shoulders,

And if you're holding tension here,

Completely relax your shoulders.

Feel your jaw.

Try to feel the blood flow and tingle in your cheeks.

Feel your lips.

Concentrate on your nose.

Feel your eyelids.

Focus on your forehead.

Feel the back of your head.

Left ear.

Right ear.

Feel the crown of your head.

Now become aware of your whole body.

See if you can feel everywhere from head to toe.

Sense the tingle and vibration in your fingers.

And try to feel that same tingle and vibration throughout your whole body.

If you catch your mind drifting,

Come back to sensing the tingle and vibration throughout your whole body.

You you Some of the most amazing skills and talents take a ton of practice.

And whenever we see somebody who's truly gifted share their gift,

All we see is their talent without realizing all of the hard work and effort that they put into that talent.

So one of the most effective ways to discover what it is that you should be investing time into in your life is by asking yourself this one question.

If you could be handed any one skill or talent in life without having to put in any of that hard work,

What would that one skill or talent be?

And the truth is the best things in life are also the hardest things in life and there's no such thing as a skill or a talent that doesn't take constant effort and continued practice.

But the day that we start pursuing what it is that we desire most in life is also the day that we start truly living.

So before you open your eyes one last time call to mind the skill or talent that you dream of having.

And lastly is it possible to open your mind to the possibility that you could start working towards this talent whenever it is that you have time in your life.

Whenever you're ready you can open your eyes.

You