Welcome to your meditation on day 10.
Once you've taken a moment to send to your body,
Making sure that you feel even but also comfortable,
You can then settle into stillness.
And once you've arrived in stillness,
Start to tense every single muscle in your body,
Tensing your arms and your hands,
Tense your legs and your feet,
Tense your abdomen and every muscle in your face.
And now completely relax everywhere.
Notice if you're still holding tension around your shoulders,
Completely relax your shoulders.
Let your jaw soften even more.
Now bring your awareness to your belly,
Start to feel the rise and fall of your belly as your breath comes and goes in its natural rhythm.
Now focus on your belly,
See if you can completely relax your belly and abdomen so that your breath flows a little bit deeper into your belly.
Keep noticing your belly expanding and contracting with your breath.
Try not to control your breath in any way,
Just let it happen.
If you catch your mind drift or wander,
Bring your awareness back to your belly,
Sensing your breath here without controlling your breath.
Just keep noticing all of the movement that's happening in your belly.
Feel all of the muscles and areas of your belly that have to move in order for your breath to come in and out.
Keep noticing how all of that movement happens in your belly effortlessly on its own.
Now try to stay aware of your breath coming in and out of your belly and at the same time notice sensations arising in your palms.
Let your breath be as slow and as deep as it wants to be and keep sensing your palms.
Keep sensing the palms of your hands and at the same time notice your breath come and go as well as the pauses in between breaths.
Keep sensing your breath in your belly and at the same time feel the soles of your feet.
Bring your awareness to the crown of your head.
See if you can feel any blood flow creating a tingle in the crown of your head.
Try to stay aware of the crown of your head and at the same time feel your breath come and go naturally from your belly.
Now become aware of your forehead.
See if you can relax the muscles in your forehead even more.
As you notice sensations arising in your forehead,
Keep feeling your breath come and go naturally at the same time.
Now connect to the area of your throat and your neck.
Start to feel any sensations arising around your throat and neck.
Keep feeling your throat and neck.
Stay aware of your breath and your belly at the same time.
Now focus on the area of your heart.
See if you can feel your heart beating in your chest.
Start to sense the movement your breath is creating around your heart and chest.
Feel your heart and chest expand every time your breath comes in.
Feel the heart and chest contract inwards with each exhale.
As you feel your breath around your heart and your chest,
Let your breath be as slow and as deep as it wants to be.
Now feel your breath in your chest as well as in between your shoulder blades.
Become aware of your rib cage expanding and contracting with your breath and see if you can just let your breath flow on its own.
Keep feeling your breath around your ribs and make sure you're not rushing your breath.
Let your breath be as slow as it wants to be and try not to rush the pauses between your breaths.
Now feel the movement your breath is creating in your belly.
Feel the movement your breath is creating in your lower back.
Feel your breath in the sides of your belly.
Now keep feeling your breath in your belly without controlling it and at the same time sense your fingers.
Stay mindful of your breath in your belly and start to sense the palms of your hands.
Sense the blood and energy circulating in the palms of your hands.
As you're feeling the energy in the palms of your hands,
Notice the rise and fall of your breath as well as the pauses in between breaths.
Anytime you're in the pause between breaths,
Notice the sensations that arise in the palms of your hands.
See if you can feel any warmth or heat radiating from your palms.
Now focus on your forearms.
Now feel your upper arms focusing on your biceps and triceps.
Become aware of your shoulders.
Bring your awareness into your hips.
Keep feeling your hips,
At the same time sense your natural breath in your belly.
Notice how your belly moves effortlessly on its own with your breath and keep sensing your hips.
Become aware of your buttocks.
Feel the support that's beneath your buttocks.
Concentrate on your thigh muscles.
Keep feeling your thighs,
Sensing your breath in your belly at the same time.
Focus on your inner thighs.
Focus on your outer thighs.
Become aware of your hamstrings.
Feel the backsides of your knees.
Feel the fronts of your knees.
Now keep sensing your knees,
At the same time be aware of your breath coming in and out of your belly.
Become aware of your shins.
Concentrate on your calf muscles.
Become aware of your ankles.
Concentrate on the tops of your feet.
Tune into the soles of your feet.
Keep sensing the soles of your feet,
At the same time be aware of your breath and its natural rhythm.
Keep noticing your breath in your belly coming in and out on its own,
At the same time sense the soles of your feet,
Noticing every sensation here.
Now reach your awareness into your arms,
Hands and fingers.
Reach your awareness into your legs,
Feet and toes.
Remember to feel your breath around your chest and belly.
See if you can sense your breath in your lower and your upper back.
Become aware of your neck and throat.
Sense the muscles in your face,
Your cheeks,
Your forehead,
Your mouth and lips.
Sense the back of your head.
Notice the sides of your head and your ears.
Focus on the crown of your head.
Now reach your awareness into your entire body,
Sensing all the way from head to toe.
Try to stay conscious of the blood and energy circulating everywhere in your body.
Stay aware of sensations arising throughout your body and notice your effortless breath at the same time.
Try not to control your breath,
Just let it flow freely in and out of your belly.
And see if you can reach your awareness into every cell of your whole body.
Let it flow freely in and out of your belly.
Sometimes,
In life,
We have choices and options that are available to us.
In other times,
What we're handed in life is beyond our control.
And knowing what is within your power to change and knowing what is within your power to accept is such an important thing to reflect upon.
And so first,
Ask yourself what challenges are you currently faced with that are beyond your control?
If you were to shift perspectives by letting go of what's beyond your control so that you could instead focus on the areas of your life that are within your power to change,
What is it that you would like to focus your time and energy on that would best serve you?
Converging to powerful amplifiers and body systems?
And whenever you're ready,
You can open your eyes.
