21 Days Of Meditation: Day 15
Join Anthony from Nature of Mindfulness on day fifteen of a 21 day meditation journey. This guided practice combines deep and meaningful reflection with proven effective techniques including body scanning and breathing exercises.
Transcript
Welcome to your meditation on day 15.
Start to make your way to a comfortable position,
Making any adjustments that your body needs.
And once you feel even in your left and your right sides,
Rest your palms onto your knees and close your eyes if they're still open.
If you feel any tension or expression that your face is holding onto,
Go ahead and let it start to melt away.
Feeling your jaw release.
Let your shoulders release.
Start to sense the weight of your palms resting down onto your knees.
Notice if your palms feel warm or cool.
Feel the tingle as the blood flows into your palms.
Bring your awareness into the soles of your feet.
Start to notice the blood flow and tingle here.
Feel the blood flow and tingle in your toes.
And see if you can feel it in the tops of your feet.
As you shift your awareness to your breathing,
Notice how your body is already breathing,
Naturally on its own.
And where do you feel your breath pressing into in your body?
Start to notice your chest pressing outwards every time your breath comes in.
Feel your chest draw inwards with each exhale.
Keep feeling your chest rise and fall with your breath.
See if you can also notice the pauses between breaths.
Without forcing or controlling your breath in any way,
Notice the movement your natural breath creates in your ribs.
Begin to notice the rise and fall of your belly with each breath.
Stay aware of your breath coming and going,
And at the same time feel the soles of your feet.
Feel the fall in the soles of your feet while noticing your breath come and go.
Now start to sip your breath in nice and slow through your nose.
Keep inhaling until you're all the way full.
Open your mouth and imagine you're fogging up a window with your breath.
Now sip your breath in nice and slowly.
Keep inhaling until you're all the way full.
Now this time try to create that same HA sound,
Only exhale through your nose instead of your mouth.
Now keep your throat constricted,
Sound and inhale through your nose.
Try to exhale even slower this time,
Sound and exhale.
Sound and inhale,
Sip your breath in slowly.
Sound and exhale,
Keep slowing down your breath.
Try to sip it out as slowly as you can.
Now keep your throat constricted on your own,
Sound and inhale,
Sipping your breath in.
Now sound and exhale nice and slowly through your nose.
Once you're empty,
Pause and hold.
Sound and inhale,
Start to sip your breath in for 4,
3,
2,
1.
Pause and hold your breath.
Now keep inhaling again,
Sound and inhale,
Really sip your breath in until you can't inhale anymore.
Now sound and exhale nice and slow for a count of 4,
3,
Slowing down your exhale,
2,
1.
Now pause and hold.
Now continue with your exhale,
Exhale until you're all the way empty.
Now sipping your breath in nice and slow,
Sound and inhale,
4,
3,
Slowing down your inhale,
2,
1.
Hold.
Continue with the inhale,
Sipping breath in until you're at your full capacity.
Exhale as slowly as you can through your nose,
4,
3,
Sipping your breath out,
2,
1.
Hold.
Keep exhaling until you're all the way empty,
Push,
Push,
Push the breath out.
Inhale as slowly as you can,
4,
3,
Sipping your breath,
2,
1.
Pause and hold.
Slowly as you can keep inhaling until you can't inhale anymore.
Exhale as slowly as you can through your nose,
4,
3,
Sipping your breath out,
2,
1.
Hold.
Keep exhaling as slowly as you can until you're all the way empty and can't exhale anymore.
Start to inhale for 4,
3,
Sipping breath in,
2,
1.
Pause and hold.
Keep inhaling until you're full,
Exhale slowly,
4,
3,
2,
1.
Hold.
Exhale even more until you're all the way empty.
Start to sip your breath in for a count of 4.
Pause and hold your breath and as you hold your breath try to feel a pulsing in your legs and in your feet.
Now inhale to your fullest capacity and start to exhale as slowly as you can through your nose.
Pause and hold your breath.
Try to feel a pulse in your legs and feet.
Exhale till you're all the way empty.
Start to inhale nice and slow for a count of 4.
Hold your breath.
Feel the blood and energy moving through your legs and feet.
Inhale to your fullest capacity.
Start to exhale slowly for a count of 4.
Pause and hold your breath.
Feel the energy in your legs and feet.
Exhale till you're all the way empty.
Start to inhale slowly.
Pause and hold,
Focusing on your legs and feet.
Keep sipping your breath in.
Start to exhale slowly through your nose.
Pause and hold your breath,
Concentrating on your legs and feet.
Exhale to empty all the way.
Inhale sipping your breath in as slowly as you can.
When you hold,
Focus to your legs and feet.
Inhale to fill all the way.
Start to sip your breath out of your nose as slowly as you can.
Pause and hold your breath.
Feel your legs and feet.
Exhale to empty.
One last time.
Inhale slowly through your nose.
Hold feeling the soles of your feet and the blood flow down your legs.
Inhale to fill all the way.
Exhale slowly.
Pause and hold.
Feel your legs and feet.
Exhale to empty completely.
When you think you're empty,
Push even more breath out.
Let your breath flow naturally in its own rhythm.
Try not to control it in any way.
Notice where your breath is pressing into in your torso.
Notice your inhales,
Your exhales,
And the pauses you take between breaths.
Try not to put any control onto your breath whatsoever.
Just let it happen.
Try to stay aware of your breath and at the same time feel the soles of your feet.
Keep feeling the soles of your feet.
At the same time notice your inhales,
Your exhales,
And the pauses between your breaths.
Now stay aware of your breath and at the same time focus on the top sides of your feet.
Feel your toes.
Your ankles.
Stay aware of your breath and feel your shins.
Concentrate on your calf muscles.
The fronts of your knees.
Your thighs.
Feel your inner thighs.
Feel your hamstrings.
Become aware of your outer thighs.
Become aware of your buttocks.
Keep noticing your breath in its natural rhythm.
At the same time feel your hips.
Feel your belly.
Become aware of your lower back.
Feel the back side of your ribs.
Feel the sides of your ribs.
Become aware of the front of your ribs.
Focus on your chest.
Feel the fronts of your shoulders.
The sides of your shoulders.
Become aware of your shoulder blades.
Become aware of the space between your shoulder blades.
Focus on the sensations in your fingers.
Feel your palms.
Staying aware of your breath,
Feel the back sides of your hands.
Your wrists.
Focus on your forearms.
Elbows.
Biceps.
Triceps.
The front of your throat.
Feel the sides of your neck.
Feel the back of your neck.
Jaw.
Chin.
Cheeks.
Nose.
Ears.
The back of your head.
Your forehead.
Your eyelids.
The crown of your head.
Now become aware of your entire body.
Sensing all the way from the crown of your head down to the soles of your feet.
And see if you can reach your awareness into every cell of your entire body.
The tingle and vibration you can sense in your fingertips.
Try to sense the same tingle and vibration everywhere in your body.
And as you sense your body from head to toe,
Notice your breath and its natural rhythm.
Keep letting your breath flow freely,
And keep feeling your whole body.
The tingle and vibration you can sense in your fingertips.
If there's one thing that nature proves time and time again,
It's that there's always a way.
And it's often our greatest challenges that force us to find solutions.
And the only limitations that you have are the limitations that you tell yourself and that you believe.
And so first ask yourself what limiting belief would you like to release and let go of.
And lastly,
If you were to let go of your own limitations,
What do you believe would be possible for you in your life?
And whenever you're ready,
You can open your eyes.
