Welcome to your meditation on day six.
Once you've set yourself up,
Just check that you feel aligned and even in your body,
So that your left and your right sides are symmetrical.
And then find stillness whenever you're ready.
Now start to relax your shoulders completely.
Relax your hands and your fingers.
Relax your toes.
And anywhere you're holding tension in your face,
Go ahead and soften.
Right away,
Start to notice your body breathing without forcing or controlling your breath in any way.
Let your breath start to slow down and deepen.
As you become aware of the pauses in between breaths,
Try not to rush those pauses.
Anytime you're in the pause between breaths,
Notice where your body tenses and try to relax those areas.
Keep feeling your breath coming and going freely.
At the same time,
Sense the soles of your feet.
Stay aware of your breath coming and going.
At the same time,
Feel the palms of your hands.
Without changing or forcing your breath in any way,
Feel your breath around your heart and chest.
Now bring your awareness to the area of your belly.
Notice the movement your breath is creating here without forcing your breath.
Stay aware of your breath as best you can.
At the same time,
Feel your toes.
Feel the top sides of your feet.
Concentrate on your ankles.
Without losing the connection to your breath,
Feel your shins.
Concentrate on your calf muscles.
Become aware of your knees and your breath at the same time.
Now first,
Relax your thigh muscles.
Now feel and sense your thighs.
Keep feeling your thighs.
Notice your breath coming and going at the same time.
Keep feeling your thighs.
Notice your breath coming and going at the same time.
Concentrate on your hamstrings.
Feel your buttocks.
As you're sensing your buttocks,
Be aware of your breath coming and going in its own rhythm.
Feel your lower back.
As you're feeling your lower back,
See if you can notice your breath pressing into that area.
Without changing your breath,
Feel it in the sides of your belly.
Feel your breath in your upper belly,
Just below your ribs.
Now keep feeling your breath around your belly.
Try not to rush the pauses in between breaths.
As you're feeling your upper belly,
Feel your upper belly just below your ribs.
Keep feeling your breath around your belly.
Try not to rush the pauses in between breaths.
Become aware of the movement that your breath is creating in the front and back side of your ribs.
Keep feeling your breath come and go from your ribs.
Notice when your ribs are still during the pauses between breaths.
Now sense your shoulders.
Relax your shoulders completely.
Become aware of your shoulder blades.
See if you can feel the movement your breath creates in between your shoulder blades.
Sense your chest expanding and contracting with your breath.
Notice when your chest moves with your breath.
Notice when your chest is still during the pauses between breaths.
Let your breath be as slow and as deep as it wants to be.
Now try to stay aware of your breath.
At the same time,
Sense your fingers.
Feel the palms of your hands.
Feel the backsides of your hands.
Concentrate on your wrists.
Feel the insides of your forearms.
Feel your biceps.
Concentrate on your triceps.
Feel your outer forearms.
Feel the very fronts of your shoulders.
Feel the sides of your shoulders.
Feel the backsides of your shoulders.
Become aware of your collarbones.
Feel the front of your throat and neck.
Feel the sides of your neck.
Concentrate on your trap muscles.
Feel the backsides of your neck.
Feel the backsides of your head.
Try to stay aware of your breath.
At the same time,
Sense your ears.
Relax your jaw and feel your jaw.
Concentrate on your chin.
Feel your lips.
Feel your cheeks.
Feel the tip of your nose.
Now every time your breath comes in and out of your nose,
Feel your breath tickling your nostrils.
Keep feeling your breath coming in and out of your nose and try not to control your breath in any way.
Try not to rush your breath and try not to rush the pauses between breaths either.
Now sense your eyelids and see if you can relax the muscles around your eyes.
Concentrate on your forehead.
Notice any sensations here.
Keep sensing the top of your head.
At the same time,
Notice your breath come and go in its natural rhythm.
Now sense the soles of your feet,
The tops of your feet,
Your toes,
Ankles,
Shins,
Calf muscles,
Knees,
Thighs,
Inner thighs.
Hamstrings,
Outer thighs.
Feel your hips,
Buttocks,
Belly,
The front of your ribs,
The backside of your ribs,
Your lower back.
Sense your fingers,
The palms of your hands,
The backsides of your hands,
Wrists,
Forearms,
Elbows,
Biceps,
Triceps,
Shoulders,
Chest,
Shoulder blades,
Space between your shoulder blades,
The back of your neck,
Sides of your neck,
The front of your throat,
Jaw,
Cheeks,
Lips,
Nose,
Forehead,
Left ear,
Right ear,
The back of your head,
The top of your head.
Now reach your awareness into your whole body.
See if you can sense every single part of your body from head to toe.
As you're sensing your body,
Notice your breath coming and going in its natural rhythm.
Anytime you're in the pause between breaths,
Notice the sensations arising throughout your body.
If your mind drifts or wanders,
Come back to sensing your whole body while noticing your effortless breath.
Ahahah.
Patience is probably one of the greatest virtues.
Patience doesn't mean that you're not going anywhere,
But rather that you'll eventually get there and you might as well enjoy the ride.
And it may be true that life is short,
But it's also true that life is sweet.
One of the best decisions that you could make in your life is the decision to let go of where you're trying to get to so that you can start to appreciate the journey along the way.
So before you open your eyes,
Ask yourself this final question.
Where in your life do you feel that you could benefit from the virtue of patience?
Where do you feel that you could benefit from the virtue of patience?
And whenever you're ready,
You can open your eyes.
