21 Days Of Meditation: Day 21
Join Anthony from Nature of Mindfulness on the final meditation 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 final meditation on day 21.
You can take a moment now to set yourself up,
Making sure that you're comfortable but also centered.
Whenever you feel aligned,
Go ahead and relax into that position,
Making sure that the shoulders can release,
Letting go of any tension in your jaw as well as your forehead and start to let your legs get really heavy.
Allow your arms to get really heavy.
Start to notice where your body makes contact to the support that you're sitting on.
Notice anywhere your legs or feet make contact to the floor.
Notice the weight of your hands resting onto your knees.
Start to observe the blood flow into your palms,
Noticing a tingle or any other sensation here.
Start to feel blood flow into your cheeks,
Noticing a tingle here.
Feel the blood flow into your lips.
Notice any sensations arising in your fingers.
Start to become aware of any sensations you're feeling in the soles of your feet.
Start to feel your toes.
Watch how as soon as you bring your attention to your breath,
Your breath begins to deepen.
Now start to sip your breath in as slowly as you can.
Inhale until you're at your full capacity.
Open your mouth and imagine you're fogging up a window with your breath.
Go now inhale nice and slowly through your nose.
Once you're all the way full,
See if you can create that same AJ sound,
Only this time exhale through your nose.
Keep your throat constricted.
Create that same sound as you inhale through your nose.
Try to sip your breath in even slower.
That's really important to keep this constriction in your throat.
This will help you to breathe as slowly as possible.
Sound it,
Exhale when you're ready.
And see if you can slow down your exhale,
Sipping your breath out even slower.
Now keep your throat constricted the whole time as you sound it,
Inhale for a count of four.
Three,
Slow down your inhale.
Two,
One,
Hold your breath.
Exhale as slowly as you can through your nose.
Four,
Three,
Slow down your exhale.
Two,
One,
Hold your breath.
Sip your breath in even slower this time for four,
Three,
Two,
One,
Hold your breath.
Exhale as slowly as you can.
Four,
Three,
Two,
One,
Hold your breath.
Inhale slowly for four,
Three,
Slow down your inhale.
Two,
One,
Hold.
Exhaling for four,
Three,
Slow down your exhale.
Two,
One,
Hold.
This time sip your breath in even slower for five,
Four,
Slow down your inhale.
Three,
Two,
One,
Hold your breath.
Exhaling for five,
Four,
Slow down your exhale.
Three,
Two,
One,
Hold.
Sipping your breath in as slowly as you can.
Five,
Four,
Slow down your inhale.
Three,
Two,
One,
Hold.
Relax your shoulders.
Exhale as slowly as you can.
Five,
Four,
Three,
Slow down your exhale.
Two,
One,
Hold your breath.
Sipping your breath in for a count of five nice and slow.
Slow down your inhale even more for three.
Pause and hold your breath on one.
Keep holding your breath,
Try to relax your whole body.
Begin to exhale for a count of five nice and slow.
Keep exhaling for three.
Empty all the way on one,
Hold.
Stay relaxed from head to toe.
Try to inhale even slower this time for five.
Slow down your inhale.
Pause,
Hold your breath.
Try to feel your whole body from head to toe.
Start to exhale as slowly as you can for five.
Pause and hold your breath.
Keep feeling your whole body stay relaxed.
Start to sip your breath in for five.
Hold.
Anywhere you tense,
Soften.
Start to exhale as slowly as you can for five.
Slow down your exhale even more.
Pause,
Hold your breath.
Feel from head to toe.
Begin to sip your breath in slowly for five.
Slowing down your inhale even more.
Hold your breath.
Start to exhale as slowly as you can for five.
Pause,
Hold.
This time inhale even slower for six,
Five,
Four,
Three,
Two,
One.
Hold.
Exhale,
Sip your breath.
Six,
Five,
Four,
Three,
Two,
One.
Hold.
Start to sip your breath in for count of six.
Pause,
Hold your breath.
Stay relaxed from head to toe.
Start to exhale as slowly as you can for six.
Pause and hold your breath.
Notice if you start to tense anywhere,
Try to stay soft.
Start to inhale slowly for six.
Sipping your breath in.
Slow down your inhale even more.
Pause,
Hold your breath.
Feel the energy moving everywhere in your body.
Start to exhale as slowly as you can for six.
Pause and hold.
Start to sip your breath in as slowly as you can for a count of six.
Pause and hold your breath.
Start to exhale slowly for six.
Slow down your exhale even more.
Pause,
Hold.
This time inhale even slower for seven,
Six,
Five.
Slow down your inhale.
Four,
Three,
Two,
One.
Pause and hold your breath.
Exhale slowly as you can.
Seven,
Six,
Five.
Slow down your exhale.
Four,
Three,
Two,
One.
Pause and hold.
Inhale,
Start to sip your breath in for a count of seven.
Pause and hold,
Feeling all the way from head to toe.
Notice anywhere you feel energy moving through your body.
Start to sip your breath out for a count of seven.
Slow down your exhale even more.
Pause and hold your breath.
Now release your hold.
Let your breath start to find its own natural rhythm.
See if you can notice your breath coming and going,
As well as the pauses that take place between breaths.
Try not to rush your breath.
Let your breath be as slow as it wants to be.
Bring your attention to the very top of your head.
Notice any sensations you're feeling in your crown.
Notice any sensations present in your forehead.
Feel your eyelids.
Feel your cheeks.
Become aware of your nose.
Relax your jaw and feel your jaw.
Focus on your chin.
Feel your left ear.
Feel the back side of your head.
Feel your right ear.
Feel the back of your neck.
Feel the front of your throat.
Without forcing your breath,
Feel the natural movement your breath creates in your chest.
Feel your breath in your ribs.
Feel your natural breath in your belly.
Feel your breath pressing into your lower back.
Feel your breath in the backside of your ribs.
Feel your breath between your shoulder blades.
Feel your left shoulder blade.
Feel your right shoulder blade.
Feel your biceps.
Feel your triceps.
Feel your elbows.
Feel your forearms.
Feel your hands and fingers.
Feel your tailbone.
Feel your buttocks.
Feel the sides of your hips.
Feel the fronts of your hips.
Feel down the fronts of your thighs.
Feel the insides of your thighs.
Feel your outer thighs.
Feel your hamstrings.
Feel the backsides of your knees.
Feel your inner knees.
Feel the fronts of your knees.
Feel the outsides of your knees.
Feel down your outer shins.
Feel the fronts of your shins.
Feel the insides of your shins.
Feel your calf muscles.
Feel your ankles.
Feel the soles of your feet.
Feel the tops of your feet.
Feel your toes.
As you feel your legs and your feet at the same time,
Become aware of the blood flow and energy moving down your legs all the way to your toes.
Stay aware of the energy moving through your legs and feet,
And at the same time notice your breath come and go freely.
Now start to reach your awareness into your whole body,
Feeling all the way from the crown of your head down to the soles of your feet.
See if you can feel the tingle or subtle vibration in every single cell of your body.
Stay aware of the subtle vibration throughout your whole body,
And at the same time notice your natural breath and the pauses between breaths.
You are now aware of the subtle vibration throughout your whole body.
One of the most important coincidences in life is how often when one journey ends,
A new journey is just beginning.
And it's so easy to forget how hard it is to say goodbye to the past.
So one of the most important reminders that you can give yourself is that every beautiful memory that you have was once a new beginning too.
And the truth is,
If your life were like a book,
There would be so many different chapters.
And the only thing that's more important than remembering and appreciating the stories in our life that have already been written,
Is to remember that anything is possible for the chapters that have yet to come.
And so as the author of the book of your life,
Is there anything you'd like to write about?
In this next chapter.
You Whenever you're ready,
You can open your eyes.
