Welcome to your meditation on day 16.
Take a moment to set your body up so that you feel supported.
You also want to check that your left and your right sides are centered and even to each other.
Bringing as much length as you can into your spine.
Lastly,
Check that your head is centered.
Go ahead and close your eyes if they're open.
See if you can settle into stillness unless you need to make any last moment adjustments.
Then checking if your hands and fingers are holding onto any tension here.
See if you can let your hands and fingers completely relax.
Notice if you're holding tension anywhere in your face and start to let go.
Allow your shoulders to completely release.
Now bring your awareness to your belly.
Notice the movement your breath is creating in your belly.
Completely relax your abdomen and try not to control your breath.
Just let it flow naturally in and out of your belly.
The same way you can feel your breath in your belly,
See if you can also feel your breath in your lower back.
Release any control you might be putting on your breath.
Just let it happen naturally.
Start to become aware of the movement your breath is creating in the sides of your belly.
Notice the rise and fall of your breath as well as the pauses in between breaths.
Keep noticing your breath without interfering with its own natural rhythm.
Now feel your breath in your belly as well as your lower back at the same time.
Start to notice your breath in your belly,
Your lower back,
And the sides of your belly.
Feel your lower back,
Belly,
And the sides of your belly expanding outwards every time your breath comes in.
Feel your belly lower back and the sides of your belly draw inwards with each exhale.
Keep feeling the expansion with each inhale and the contraction with each exhale.
Keep feeling the movement your breath is creating.
See if you can also feel the stillness during the pauses in between breaths.
Try to stay aware of your breath and at the same time feel the palms of your hands.
Notice the energy and sensations present in the palms of your hands.
Become aware of your fingers.
Feel your wrists.
Bring your awareness into your forearms.
Concentrate on your elbows.
Feel your upper arms,
Your biceps,
And triceps.
Now when you feel your shoulders,
Notice if you're holding tension here.
Let your shoulders completely melt and release.
Now feel the energy moving down your arms all the way to your hands and fingers.
As you're feeling the energy in your arms and hands,
Stay mindful of your breath.
Now bring your awareness into your chest.
Feel your left shoulder blade.
Feel your right shoulder blade.
See if you can notice the movement your breath creates between your shoulder blades.
Feel the back side of your ribs.
Feel the front of your ribs.
Feel your upper belly just below your rib cage.
See if you can actually feel your diaphragm muscle.
This is the muscle that sits below your lungs.
In your belly it attaches to your ribs as well.
It draws your breath in and out effortlessly.
See if you can actually feel your diaphragm,
Bringing the breath in and out.
See if you can relax your belly and diaphragm.
Now bring your focus to the soles of your feet,
Staying mindful of your breath at the same time if you can.
Reach your awareness into your toes.
Feel the top sides of your feet.
Concentrate on your ankles.
Feel your shins.
Feel your calf muscles.
Feel the fronts of your knees.
Concentrate on the backs of your knees.
Feel your hamstrings.
Feel your thighs.
Feel the fronts of your hips.
Feel the sides of your hips.
Feel the backside of your hips around your sacrum.
Feel your buttocks.
Now feel into both your legs and both your feet at the same time,
Noticing the energy moving down your legs all the way to your toes.
Keep your awareness in both your legs and both your feet and see if you can also be aware of your breath at the same time.
Now bring your focus back to your belly and your lower back.
Feel the movement that your natural breath creates here.
Stay aware of your breath coming and going and see if you can also notice the pauses between breaths.
Now bring your focus to the very top of your head.
Notice any sensations you're feeling in your crown.
Focus on your forehead.
Feel the backside of your head.
Feel your left ear.
Feel your right ear.
Feel your eyelids.
Feel your nose.
Feel the inside of your nose.
Feel your lips.
Feel your cheeks.
Feel your jaw.
Feel your chin.
Feel the back of your neck.
Feel the sides of your neck.
Feel your throat in front of neck.
Now come back to noticing your breath in your belly and lower back.
Notice the movement your breath creates in your belly and notice the stillness in your belly during the pauses between breaths.
Try not to rush the pauses between your breaths.
Let those pauses be as long as they want to be.
Keep feeling your breath in your belly and see if you can also be aware of the pulsing that you feel in your belly.
Now start to reach your awareness into your whole body from head to toe.
The tingle and subtle vibration you feel in your fingers.
See if you can feel that same sensation in every cell of your body.
Try to stay aware of your whole body from head to toe and keep feeling your breath coming in and out of your belly.
Anytime you drift,
Come back to feeling your whole body and staying aware of your breath in your belly.
Now come back to noticing your breath in your belly.
One of the biggest favors that you can do for yourself is to not sweat the small things and to not take life so seriously.
And although times can be tough,
One of your greatest assets is your sense of humor.
The truth is,
Life is short and if there's one thing you'll never regret,
It's the good times that you've had.
And so first,
Call to mind some of your most fun memories and some of the best times that you've had in your life.
Welcome to the moment.
And now ask yourself this final question.
Where in your life do you want to be open to having a little bit more fun?
And whenever you're ready,
You can open your eyes.
