21 Days Of Meditation: Day 19

Join Anthony from Nature of Mindfulness on day nineteen 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 19.

First take a moment to prepare and align your body.

And whenever you do feel aligned,

Go ahead and close your eyes.

Start to relax any tension you're holding in your face.

Bring your focus to your belly and start to notice your breath here without forcing it.

Try not to shorten your breath.

Let it be as deep as it wants to be.

Start to become aware of the weight of your body pressing down into whatever support is beneath you.

Start to become aware of the parts of your legs and feet that make contact with the floor.

Bring awareness into the soles of your feet and notice what you're feeling here.

Start to focus on the palms of your hands.

Notice what you're feeling here.

Now see if you can feel the palms of your hands and the soles of your feet at the same time.

Come back to noticing your breath.

Try not to force it or control it.

As you're feeling your breath coming and going,

At the same time feel the palms of your hands and the soles of your feet.

Start to become aware of your breath pressing into your belly as well as your lower back.

Make sure you're not controlling your breath.

Just let it happen and keep feeling it in your belly and your lower back.

Become aware of the pauses in between breaths.

Notice if you're holding tension anywhere around your belly in abdomen and just see if you can let it go.

Notice if your breath starts to flow a little bit deeper now into your belly.

The same way you feel your breath in your belly and lower back,

See if you can also feel your breath in the sides of your belly.

Keep feeling your breath in your belly and at the same time notice the pauses between breaths.

Try to stay mindful of your breath in your belly and at the same time feel the soles of your feet.

Feel the top sides of your feet.

Feel your toes.

The fronts of your ankles.

The back sides of your ankles.

Staying aware of your breath in your belly,

Feel your shins.

Concentrate on your calf muscles.

Feel the fronts of your knees.

Feel the backs of your knees.

Feel your hamstrings.

The insides of your thighs.

The fronts of your thighs.

Staying aware of your breath in your belly,

Feel your outer thighs.

Feel the sides of your hips.

Feel the fronts of your hips.

Feel your buttocks.

Come back to noticing your breath pressing into your belly and your lower back without controlling your breath.

As you feel your breath in your belly and lower back,

Notice the pauses between breaths as well.

See if you can stay aware of your breath in your belly and at the same time feel both legs and both feet.

Now bring awareness to the fronts of your ribs.

Feel the sides of your ribs.

Feel the backside of your ribs.

Become aware of your shoulder blades.

Become aware of the fronts of your shoulders.

Feel the sides of your shoulders.

Feel your shoulder blades.

Feel the space between your shoulder blades.

Concentrate on your lower back,

Feel your breath pressing into your lower back and your belly.

Relax your lower back and belly and see if your breath flows a little bit deeper.

Now become aware of your fingers.

As you're feeling your fingers,

See if you can also notice your breath in your belly.

Feel the palms of your hands.

Feel the back sides of your hands.

Focus on your wrists.

Stay aware of your breath in your belly as you feel your forearms.

Become aware of your elbows.

Your biceps.

Your triceps.

Become aware of your armpits.

Feel the fronts of your shoulders.

The sides of your shoulders.

Feel your shoulder blades.

Feel the back of your neck.

Feel the sides of your neck.

Feel the front of your neck and throat.

Feel your jaw.

As you connect back to your breath in your belly,

See if you can feel the tingle in your cheeks.

Feel the tingle in your lips.

Feel your chin.

Your eyelids.

Feel your forehead.

Staying aware of your breath,

Feel your nose.

Your left ear.

Feel your right ear.

Your forehead.

Feel the very top of your head.

Now come back to noticing your breath without forcing your breath.

Just let it flow freely.

Feel your breath pressing into your belly and your lower back.

Let your breath be as deep as it wants to be.

Try not to rush the pauses in between breaths.

Let's start to sweep our body.

Feel the tops of your feet and the bottoms of your feet.

Feel the shins and calves.

The fronts and backs of your knees.

Your thighs and hamstrings.

Feel your hips and buttocks.

Your belly and your lower back.

Feel the front and back of your ribs.

Feel your chest and upper back.

Feel your biceps and triceps.

Your inner and outer forearms.

The fronts and backs of your hands.

Feel the front and back of your neck.

The front and back of your head.

Feel the top of your head.

Now come back to noticing your breath in your belly without forcing or controlling your breath.

Let's sweep our awareness back down,

Feeling the front and back of your head.

The front and back of your neck.

Your chest and upper back.

The front and back of your ribs.

Your belly and your lower back.

Feel your biceps and your triceps.

Your inner and outer forearms.

The fronts and backs of your hands.

Feel your hips and buttocks.

Your thighs and hamstrings.

Your front and back of knees.

Shins and calf muscles.

Tops and bottoms of feet.

Now come back to noticing your breath in your belly without forcing it or controlling it.

See if you can feel the waves of energy moving through your arms and hands.

Feel the waves of energy moving through your legs and feet.

Feel the waves of energy moving through your spine and torso.

Feel the waves of energy moving through your hips and pelvis.

Feel the waves of energy moving through your neck and throat.

Feel the waves of energy moving through your head.

Now feel the waves of energy moving through your whole body from head to toe.

Relax anywhere you're tensing.

Just keep feeling your whole body from head to toe.

Try to reach your awareness into every cell of your body and at the same time feel your breath come and go from your belly.

Keep feeling your whole body from head to toe and noticing your breath in your belly.

As you notice the pauses in between breaths,

During the pause,

Feel the sensations that arise in your body.

If your mind drifts or wanders,

Come back to reaching your awareness into every part of your body.

Keep noticing sensation and vibration throughout your whole body.

If there's one thing that's certain about life,

It's that nothing lasts forever.

And it's never until something's gone that we realize its true value.

And one of the most important reminders that you can give yourself in times of change is that everything always works out.

So first ask yourself,

Is there anywhere in your life that you currently feel overwhelmed by change?

And one of the most important things that you can remember is that even though your fears and anxieties don't often come true,

They will always take you away from enjoying your life today.

And so before you open your eyes,

Ask yourself this final question.

Are there any fears or anxieties towards the unknown that you're ready to release and let go of?

What's the most important thing you can remember?

Whenever you're ready,

You can open your eyes.