Welcome to your meditation on day 20.
Whenever you feel ready,
You can close your eyes and make any adjustments that you need.
Go ahead and settle into stillness.
As you start to tune into your body,
Notice where your body feels tense and begin to soften.
Check that your fingers and your palms are relaxed.
Begin to sense the position of your shoulders and see if you can soften your shoulders even more.
Now check in with your jaw and see if you can release here.
Now focus your awareness into your cheeks and see if you can feel the blood flowing here,
Creating a subtle tingle sensation.
Now sense your lips and see if you can feel the subtle tingle sensation here.
Now bring your awareness to the area of your heart.
Notice any sensations arising here.
Now keep sensing the area of your heart and notice if your shoulders have started to tense again.
Soften your shoulders.
Now become aware of the movement your breath is creating around your heart and chest every time it comes in and out.
Try not to control your breath,
Just let it flow freely in and out of your chest and heart.
Keep paying close attention to any sensations you're feeling around your heart and chest.
Now become aware of your upper belly without controlling your breath.
Feel your breath around your upper belly,
Just below your ribs.
Keep sensing your breath in your upper belly and let your breath be as slow and as deep as it wants to be.
Keep sensing the movement that your breath is creating in your upper belly and also notice the moments of stillness in your upper belly during the pauses between breaths.
Now staying aware of your breath,
At the same time sense the soles of your feet.
Notice any sensations arising here.
Begin to sense the palms of your hands.
Bring your awareness back into your heart,
Feeling the movement your breath is creating around your heart and chest.
Keep feeling your breath around your heart and chest and try not to rush your breath.
Let it be as slow as it wants to be.
Soften through your shoulders and sense the blood flow into your fingers.
Keep sensing your breath around your heart and chest and at the same time feel your palms.
Feel your inner forearms.
Try to stay aware of your breath,
Feeling your outer forearms.
Concentrate on your elbows.
As you sense your breath around your heart and chest,
Feel your biceps.
Without rushing or forcing your breath,
Feel your triceps.
Become aware of your shoulder blades and see if you can feel your breath pressing into the space between your shoulder blades.
Keep sensing your breath in between your shoulder blades and let your breath be as deep as it wants to be.
Prepare to feel your breath in the backside of your ribs.
Become aware of your breath in the frontside of your ribs.
Start to pay attention to the movement your breath is creating in your belly and keep letting your breath happen naturally on its own.
Notice the rise and fall of your breath and notice the pauses in between breaths.
Try not to rush your breath and try not to rush the pauses in between breaths.
Try to feel your breath pressing into your lower back.
Notice the lowest part of your belly that your breath reaches.
Become aware of your hips.
Sense the support that's beneath your buttocks.
Feel the weight of your body pressing down into that support that's beneath you.
Keep sensing the weight of your body and notice your breath come and go in its own natural rhythm.
Become aware of your thigh muscles.
Keep sensing your thigh muscles and notice your breath coming and going in its own rhythm.
Concentrate on your inner thighs.
Become aware of your outer thighs.
Concentrate on your hamstrings.
Sense the front of your knees.
Feel the backs of your knees.
Try to stay aware of your natural breath,
Sensing your shins.
Sense your calf muscles.
Concentrate on your ankles.
Sense the topsides of your feet.
Sense the soles of your feet.
Become aware of your toes.
Now feel both of your legs and both of your feet at the same time.
As you're sensing your legs and feet,
Notice your breath in its natural rhythm.
Now start to feel both of your arms and both of your hands.
And as you're sensing your arms and hands,
Notice your natural breath at the same time.
Now feel your chest and belly at the same time.
Notice the slow movement your breath is creating here.
Sense your upper and lower back.
See if you can feel your breath pressing into the upper and lower back.
Sense the front and back of your neck.
Now sense the muscles in your face,
Relaxing anywhere that's tense.
Sense the front and back of your head at the same time.
Become aware of the crown of your head.
Now reach your awareness into your entire body,
All the way from head to toe,
Sensing everywhere.
Become aware of the subtle tingle and vibration in your fingertips.
See if you can feel that same tingle and vibration in every cell of your whole body.
Relax anywhere you're tensing.
Keep sensing the tingle and vibration everywhere.
As you're feeling the tingle and vibration everywhere,
Notice your natural breath at the same time.
Feel your breath even more so that it flows freely on its own.
Look out.
You Prayer is a practice that means so many different things to so many different people.
And regardless of whether you consider yourself to be religious or spiritual,
It doesn't matter how you pray,
But what matters is that you believe in something.
And that something doesn't have to be defined unless that's important to you and your beliefs.
And the only thing that truly matters when you pray is that the words you find come from your heart and reflect what it is that you're truly hoping to receive.
And so before you open your eyes take this time to say a prayer and ask for whatever it is that your soul needs.
Hmm hmm hmm hmm hmm hmm hmm hmm
