TDC - Meditation 2

Letting thoughts and creating space within. This is meditation #2 of 4 in the 30-Day Challenge and builds on meditation 1. Body awareness is added to lead to deeper relaxation and we begin to provide more space for the mind to rest in.

Transcript

Welcome to meditation number two of the 30 day challenge.

So find yourself in that comfortable and quiet location.

Remember comfort is our major objective.

As you find a spot and find a position.

So just check in with the body now that you're totally relaxed,

Totally comfortable.

Also checking in that you've got that spine as comfortable and straight as possible.

Bearing in mind again that comfort is your number one priority.

Checking in with a solid base and allowing the focus behind the eyes to be soft.

And now turning the awareness to the breath.

And not yet but in a moment I want you to take three deep breaths.

And on the exhale allow the air to come out just a gentle sigh.

Maybe a low moan.

As you release any concerns or worries.

All the busyness of the day.

Just let that go.

On the count of three take a big breath in.

And relax.

Two more breaths.

And on the next breath noticing that the shoulders begin to fall away from the ears towards the floor.

As you relax.

That's right.

Very good.

Now taking the awareness to the breath.

Noticing the flow of air over the top lip.

Noticing that the air is cool on the way in and warm on the way out.

Putting all of your awareness on the flow of air over the top lip.

And the temperature.

Cool on the way in.

And warm on the way out.

Adding to that awareness now.

The expansion and contraction of the abdomen.

So that you are simultaneously aware of the flow of air over the top lip.

The temperature.

Cool on the way in.

Warm on the way out.

And the expansion of the abdomen on the inhale.

And the contraction of the abdomen on the exhale.

Maintain awareness of those three things for the next seven breaths.

And if at any time you find your mind wandering.

That's okay.

Just notice the thought.

And let it just fly by.

Just like a cloud.

Drifting off as you let it go.

And gently return to the meditation.

That's right.

And letting all of that go now.

Letting all of that go.

As you begin to become aware of the body.

Placing all of your awareness on the right big toe.

Now the first toe,

Second toe,

Third toe,

The little toe,

All the toes on the right.

The sole of the foot,

The heel,

The top of the foot.

The ankle,

The Achilles,

The whole right foot.

The shin,

The calf,

The knee.

Top of the thigh,

Back of the thigh.

Groin.

Right buttock,

Hip,

The whole right leg.

Become aware of the whole right leg.

Now the left big toe.

First toe,

Second toe,

Third toe,

Fourth toe,

All the toes on the left.

Sole of the foot,

The heel,

The ankle,

Top of the foot.

The Achilles,

The whole left foot.

Both feet.

Become aware of both feet.

Left shin,

Calf,

Knee,

Top of the thigh,

Back of the thigh.

Groin,

Buttock,

Hip,

The whole left leg.

Both legs.

Become aware of both legs.

Groin area.

Lower abdomen.

Navel,

Stomach,

All the internal organs and intestines.

Base of the ribs,

Lungs,

Heart,

Ribcage,

Chest.

Collar bones.

Shoulders.

Upper back.

Shoulder blades.

Mid back.

Lower back.

Buttock.

The whole torso.

The whole torso and both legs.

The whole torso and both legs.

Moving awareness now to the right thumb.

The right thumb.

First finger,

Second finger,

Third finger,

Little finger,

All the fingers on the right.

The palm of the right hand,

The back of the right hand.

The wrist,

The whole right hand.

The forearm,

The elbow,

The upper arm.

Right shoulder,

Right armpit.

The whole right arm.

Left thumb.

First finger,

Second finger,

Third finger,

Little finger,

All the fingers on the left.

Palm,

The back of the hand,

The left wrist,

The whole left hand.

Both hands.

Both hands and both feet.

Left forearm.

Left elbow.

Left upper arm.

Armpit,

Shoulder,

The whole left arm.

Both arms.

Both arms and the torso.

The whole body below the neck.

Turning your awareness now to the throat.

Asophagus,

The neck,

Cervical spine,

Lower jaw.

Teeth,

Gums,

Lips,

Tongue,

Cave of the mouth.

Nose and nostrils.

Cheeks.

Eyebrows,

Eyelids,

Eyeballs,

Eye sockets.

Forehead.

Temples.

Ears.

Sculpt.

Hair.

The whole head.

Get aware of the whole head.

Whole head and torso.

The upper body.

The whole body.

Become aware of the whole body.

Turning your awareness now of the whole body for the next 12 breaths.

And if any thoughts should come up,

Allow them,

Just like clouds in the sky,

To float on by.

Just let them go.

And gently return to the meditation.

A little body awareness.

And on the next breath,

Letting all of that go.

Letting it all go now.

And just relax.

Returning to the natural breath.

And then again,

Flow of air over the top lip.

And now beginning to notice the space at the top of the inhale and the space at the bottom of the exhale.

Notice that there's a space there.

And as you become aware of that space,

Lean into the space.

Allow that space to expand.

Being aware of the space at the top and the bottom of the breath.

And leaning into those spaces.

Allowing that space to expand.

And if any thought should arise,

That's okay.

Just allow it to float by like a cloud in the sky as you let it go.

And gently return to the meditation.

And the space at the top and the bottom of the breath.

That's right.

Very good.

And begin to notice that those spaces are joined.

Notice that that space exists behind the breath.

Always.

And continue to lean in to that space and allow it to expand.

And the space at the top and the bottom of the breath.

Now beginning to relax into that space.

Let all of that go.

And begin to watch the mind.

And if any thoughts come up,

Allow that thought to go.

Just like a cloud in the sky.

Let it slide right on by and let it go.

If any other thought comes up,

Like a cloud in the sky,

Let it gently float by.

Float right on by as you let it go.

If another thought comes up again,

Like a cloud in the sky,

Let it float right by and gently disappearing as you let it go.

Return to the space.

Let it slide right on by.

And now letting all of that go.

Just returning to the breath and noticing the breath.

Seeing the impact of this practice on the body,

On the breath and on the mind.

Moving your awareness now to the heart.

And as you become aware of the heart,

Begin to feel feelings of love and gratitude.

Perhaps by imagining someone who is very dear to you,

Someone who you appreciate and love unconditionally.

And as you access perhaps an image or memory of that person or thing or animal,

Whatever it might be,

Allow those feelings of love and appreciation to well up in the heart.

And continue to allow those emotions to flood through the body.

Feeling love and appreciation.

Pushing out through the shoulders,

The upper arm,

The elbow,

Forearms all the way down to the fingertips.

Allowing that sense of love and appreciation to fill the heart,

The chest,

Expanding,

Filling the abdomen.

Down to the hips,

The buttock,

The groin.

Allowing that love and appreciation to drift down the thighs,

The knees,

The calves,

The feet.

Feeling the whole body.

Feeling the head.

Feel every cell in the body is vibrating with that feeling of love and gratitude.

And as that feeling of love and gratitude continues to fill the body,

Now it's time to send some of that love and gratitude and energy of this meditation out to someone you care for,

Someone you love,

Someone who needs it.

And so get an image of that person or those people in the mind's eye.

Imagine you send love and gratitude to them.

Imagine them well.

Imagine them full of life.

Living life and their potential to its fullest.

Happy,

Healthy and whole.

And continue to send out that love and appreciation to those in the mind's eye.

Seeing them,

Imagining them as happy,

Healthy and whole.

And now letting all of that go.

Letting all of that go now.

Returning to the breath.

Noticing the impact of this practice on the body.

The breath and the mind.

Beginning now to come back to body awareness by first noticing any sounds that are off in the distance.

Notice those sounds off in the distance,

Moving from sound to sound.

Coming a little closer now to any sounds that are maybe just outside the room that you're in or the building that you're in.

Notice those sounds.

Before coming all the way back to the room,

Noticing the sounds of the room and the sounds of the body,

The breath.

And now becoming aware of the body.

Noticing where clothing rests on the shoulders.

Noticing what your hands are touching.

Noticing the parts of you that are in contact with the floor.

Feeling the movement of air on the face.

As you do that,

Begin to wiggle the fingers and the toes.

Allow the body to make small movements now.

Allowing yourself to have a big stretch.

Taking a big breath in as you begin to come all the way back.

Coming all the way back.

All the way back now.

All the way back.

And when you're ready,

Open your eyes just slowly.

Coming all the way back and welcome back.

And when you feel comfortable and able,

Go about your day maintaining this sense of peace,

Inner space and stillness.

Take that with you.

Have a great day.