Welcome to day 5 of your 14 day meditation challenge.
So glad you're here,
So glad you made it.
We start today by getting comfortable in your meditation spot,
If you found one yet.
Get comfortable.
Your hands can rest in your lap or on your legs.
And then gently start to close down your eyes.
And then as you settle in,
Taking a few deeper breaths than normal.
In through the nose and out through the mouth,
Let it all go.
Gently seal your lips again.
Coming back to the breath.
Coming in through your nose and back out through your nose.
Not modifying the breath,
Just observing how it comes in and how it leaves the body.
Playing with it and getting comfortable with it.
As you settle in,
Bring your awareness to the very crown of your head.
Imagine a white light of relaxation coming in through the crown of your head.
Gently streaming down your face.
Feel your eyelids relax.
Your cheeks.
Your jaw.
The tongue drops away from the top of the mouth.
Feel your neck relax.
Your throat.
Your shoulders drop away from your ears.
Feel your arms resting in your lap or on your legs.
Gently feel that feeling streaming down your entire body.
Feel your chest relax.
Your sternum.
Your solar plexus.
Your abdomen.
Your hips.
Feel your hips grounding into the floor underneath you.
Feel your hip flexors relax.
Your thighs.
Your knees.
Your ankles.
Let that feeling of relaxation stream all the way down to your toes.
And all you're left with is your breath.
Gather your attention to the very center of your chest.
Notice how the breath comes into that center.
I want you to go on a little journey with me.
Imagine oxygen air floating around you.
Become aware of the space around you.
The air is touching your skin.
And then with the next inhalation you sip some of that air.
You breathe it in through your nose.
Let it travel down your throat into the center of your chest.
Into your lungs.
And from there the air,
The oxygen,
Comes on a little journey all the way through your body.
Feel the oxygen travel from the center of your chest.
All the way to the top of your head.
All the way down your shoulders,
Your arms,
Into your fingertips.
Feel your fingertips.
And let that oxygen also travel down from the center of your chest.
Down your abdomen.
Through your legs,
Your knees.
All the way into the toes.
To the big toe.
The second toe.
The third toe.
The fourth toe.
And the fifth toe.
And then with your awareness,
You pull the oxygen back out of your toes and fingertips.
Pull it out from the top of your head.
And bring it back to the very center of your chest.
Feel it traveling up your arms,
Your legs.
Feel it coming down your neck.
It all connects at the very center of your chest.
And with the next exhale,
The air is traveling back up the throat and out the nose.
And this back to the space around you.
Back to where it came from.
And ready to travel somewhere else.
If you like,
You have the time to go on the same journey again.
You come back to a particular part in your breath that takes your attention.
Maybe it's the movement of your body or the feeling of the air coming in through your nose and out through your nose.
.
.
.
.
Whenever you're ready,
Notice where your attention is and bring it back to the very center of your chest.
Start to deepening your breathing.
Extend the inhale and exhale.
Gently start to move your fingers and toes.
Become aware of the room that you're in.
The noise in the room.
The noise outside the room.
Take one deep breath in through the nose and out through the mouth.
And then gently open up your eyes.
Sitting still for a moment and reflecting on your experience.
Thanking yourself for your efforts today and the time you took out of your day.
And I see you tomorrow.
Namaste.
