Welcome to day 10.
So today we will do another 25-minute practice incorporating Udgeith and a body relaxation meditation.
During days 8 through to 10 you may have noticed an emphasis on the Udgeith breath.
There are several reasons for this.
The chant stimulates our all-important vagus nerve which activates the parasympathetic branch of our nervous system which is the rest,
Digest and heal state of the nervous system and this has all kinds of considerable benefits for our overall well-being.
And then like I've mentioned previously it can also have a beautiful clearing effect on the throat chakra.
Getting into a comfortable position for this meditation.
You'll be here for the next 20 minutes or so.
So finding a position that feels right,
Either sitting up or laying down,
Whatever feels comfortable.
If you're choosing to sit up have your back supported by a chair or a wall so you can lean back and relax.
Have your feet flat on the floor,
Your hands resting gently by your side or in your lap.
If you're choosing to lie down just laying your body evenly on the mats or the floor.
Your hands resting gently on the mats,
Your hands by your side,
Palms facing up.
Gently closing your eyes now.
Just noticing how your body is feeling in this moment.
Tune into the felt experience of the mind-body in this moment.
Now as you settle further into position notice the natural rhythm of breath.
Taking a handful of deep and conscious breaths.
Breathing in through your nose and out through your mouth.
Breathing at a rate that suits you.
In through the nose,
Out through the mouth.
Do that for three more rounds.
Continue to breathe through the nose or through the mouth if that's more comfortable for you.
Dropping any counts of the breath and allow your breath to continue at a natural rhythm.
As you continue to breathe at the rhythm that suits you and pay attention to any fragrances or scents.
Now shift your focus to the sounds around you.
Notice any sounds in the room where you're seated or laying right now.
Bring your attention to any tastes you notice in your mouth.
If you don't notice any taste that's okay.
Notice the texture of the inside of your mouth.
Feel the tongue on the roof of your mouth.
Shift your attention to what you can see.
If your eyes are closed,
Again noticing that space behind the eyelids and in between the eyebrows.
Observing just what you see in that space.
You might notice visions or speckles of light,
Colours.
Now pay attention to the sensation of touch.
You might notice your hands resting in your lap,
Your feet resting on the ground,
Your top lip resting against your bottom lip.
Bringing your attention back to the breath now.
Taking in a deep breath in through the nose and out through the mouth.
Repeat this and now introducing on the exhale an OM sound to bring in the Udgeath breath.
Continue this for seven rounds.
So in through the nose and releasing the breath with an OM chant.
Now as you sit or lay in this position,
Witness the whole body resting where you are.
Feel the whole body sinking heavier into the position where you're sitting or laying.
Now bring your attention to each body part as it's named.
Inviting relaxation and revitalization as you move from head to toe.
The crown of your head,
Your forehead.
Let your cheeks relax.
Softening the jaw.
Let your ears drop,
Your neck,
Your throat.
Let your shoulders relax and your shoulder blades.
Resting your upper back and your lower back.
Let the top of your arms rest and your forearms,
Your wrists.
Relax the hands,
The fingers,
Your chest.
Softening your abdomen.
Softening your heart,
Your pelvis,
Your buttocks.
Letting the upper legs rest.
Feel heavy and your shins.
Let the calves relax and your ankles,
Your feet and your toes.
And continue to rest in this space.
Allow the mind-body to sink heavy into this position.
Witnessing your whole body resting beautifully where you're sitting or laying right now.
Start to notice any sounds just in the room around you.
Noticing any smells in the air,
Any fragrances or scents.
Feeling your t-shirt or your clothing touching your skin.
Giving your hands and fingers a gentle wriggle.
Rotation of the wrists.
Bringing in a gentle wriggle for the feet and the toes.
Rotating the ankles.
You might like to gently shake or tap the body after being still for the past 20 minutes or so for this meditation.
And just notice how you feel now after the practice compared to before you commenced.
Can you notice any obvious or subtle differences?
This meditation is now complete.
Thank you for joining me.
May you carry this meditative state with you throughout your day and your next activities.
