Welcome to your first meditation on day one.
If you're meditating from a seated position,
Make sure that your ankles are uncrossed and that your feet are grounded on the floor.
You can rest your palms onto your knees and sit up nice and tall.
If you're lying down on your back,
Just make sure that your body feels even in case you're lopsided.
You want your spine to be as long as possible,
Resting one hand onto your heart and one hand onto your belly.
If your eyes are open,
Go ahead and close your eyes.
Start to feel your jaw.
Notice if your jaw is tight or clenched.
See if you can soften your jaw.
Notice if there's any tension around your forehead.
Start to relax the muscles in your forehead.
Now start to feel your shoulders.
Allow your shoulders to completely release and relax.
Start to feel your hands and fingers.
Relax your hands and fingers.
And just see if you can notice the blood flow into your fingertips,
Creating a tingle-like sensation.
Now bring your focus to your toes.
See if you can feel the blood flow and tingle in your toes.
Feel the soles of your feet.
As you keep focusing on the soles of your feet,
Notice if the tingle becomes a little bit stronger.
Now focus on the palms of your hands.
See if you can notice any heat or energy here.
Without forcing your body to breathe,
Notice that your body is already breathing.
Feel your belly expanding every time your breath comes in.
Feel your belly draw inwards every time your breath leaves.
Keep feeling your breath in your belly.
Try not to control your breath.
You want to just let it happen naturally.
Now start to feel your breath in your rib cage,
Feeling your ribs expand every inhale and contract with each exhale.
Feel the backside of your rib cage moving with your breath as well.
Without controlling your breath,
Feel the movement that it creates in your chest.
See if you can even feel the air tickle the inside of your nose every time it comes in and out.
Can you notice your breath without controlling it?
Now bring your focus to the very top of your head.
See if you can feel the blood flow into the crown of your head,
Creating a subtle tingle-like sensation here.
If you can't feel the crown of your head,
That's okay,
Just keep focusing to that part of your body.
Now focus your attention to your forehead.
See if you can feel the blood flow here and a subtle tingle-like sensation.
Relax the muscles around your mouth.
See if you can feel the blood flow into your cheeks,
Creating a subtle tingle.
Feel your upper lip.
Feel your lower lip.
Now become aware of your tongue.
See if you can feel the roof of your mouth.
Feel your throat.
Now watch how as soon as you bring your attention back to your breath,
Your body begins to breathe deeper.
Normally you can feel your breath in your chest and in your belly,
But pay attention to where you can feel your breath the most.
In your chest or in your belly.
See if you can just let your breath come and go without putting any control onto it.
Start to feel your jaw.
Notice if your jaw is tight or clenched and see if you can soften your jaw.
Feel the weight of your body pressing down into whatever's beneath you.
See if you can let your arms relax even more and become even heavier.
Now bring your focus back to the soles of your feet.
Notice what you're feeling here.
Notice what you're feeling in your toes without moving them.
Now focus your attention to the top sides of your feet.
Become aware of your ankles.
Start to feel your shins.
Start to feel your calf muscles.
Bring your awareness to the fronts of your knees.
Start to feel the backsides of your knees.
Try to relax your thigh muscles and focus on any sensations you're feeling in your thighs.
Focus on the backside of your thighs,
Your hamstring muscles.
Now feel both of your legs and both of your feet at the same time.
Try to feel the blood circulating down your legs all the way to your toes.
Watch how as soon as you bring your attention back to your breath,
Usually your breath begins to deepen.
Without controlling your breath in any way,
Notice the parts of your body expanding when your breath comes in and contracting when your breath leaves.
See if you can just relax your breath and let it flow freely.
Now feel the blood flow and energy in your fingers.
Feel the palms of your hands.
Stay aware of the palms of your hands and see if you can notice your breath coming and going at the same time.
Feel your wrists.
Focus on the insides of your forearms.
Feel the outsides of your forearms.
Become aware of your elbows.
Feel your upper arms from your elbows all the way to your shoulders.
Let your shoulders relax.
Start to notice your chest rising and falling with your natural breath.
Notice your belly rising and falling with your natural breath.
See if you can relax your belly even more so that your breath flows a little bit deeper into the belly.
See if you can feel your heart.
Feel the front of your throat.
Feel the back of your neck.
Relax your jaw and feel the left and right sides of your jaw.
Focus on your chin,
Your lips,
Your nose.
Feel your cheeks.
Focus on your left ear.
Feel your right ear.
Focus on your forehead.
Feel the backside of your head.
Feel the very top of your head.
Now see if you can focus your attention on every single part of your body all the way from your head to your feet.
The tingle that you feel in your fingertips,
See if you can feel that same tingle happening in every single part of your body.
Feeling your arms and hands,
Your legs and feet,
Your torso as well as your head.
Now keep reaching your awareness into your whole body and at the same time notice your breath coming and going freely.
If any thoughts come into your mind that distract you,
See if you can let them go by bringing your awareness back into your body and noticing the subtle tingle all the way from head to toe.
Keep feeling your whole body,
At the same time notice your breath coming and going in Now take this last moment,
If there's anywhere you feel tense,
See if you can relax those parts of your body.
Anytime you begin any new journey in life,
Whether it's a 21 day journey or the next chapter of your life,
It always makes sense to start with what it is you want to leave behind.
And sometimes we carry things through life without even realizing it,
That are burdens to our own health and our own happiness.
So if there was just one thing in your life that if you were to let go of,
You would become more happy and more free.
What would that one thing be?
Just imagine.
Whenever you're ready,
You can open your eyes.
