Welcome to your meditation on day 4.
Start to check in with your body and notice if there's anywhere that you feel uneven or uncentered.
And once your left side mirrors your right side,
You can go ahead and close your eyes.
Now begin to relax your shoulders,
Allowing them to completely release.
Release and relax your jaw.
Now start to relax the muscles around your mouth.
Relax the muscles around your eyes.
Relaxing the muscles in your forehead.
Without controlling or forcing your breath in any way,
Start to notice the movement your breath is creating in your belly.
Try to feel your breath in the front of your belly as well as the sides of your belly.
Allow your breath to happen effortlessly on its own.
Now try to feel your breath in the front and sides of your belly as well as your lower back at the same time.
Keep feeling your breath coming and going and notice the pauses in between breaths as well.
Now bring your awareness to your rib cage and feel the movement your breath is creating here.
Feel your ribs moving on their own without controlling your breath.
As you're feeling the movement your breath is creating in your ribs,
Notice the moments of stillness in your ribs in between breaths.
Just stay aware of your breath in the front,
Back and sides of your ribs.
Now become aware of your breath around your chest.
Feel your breath in your chest as well as the space between your shoulder blades.
Keep feeling your breath in your chest and upper back,
Notice the rise and fall of your breath and the pauses in between breaths.
Let your breath be as slow and as deep as it wants to be.
Try not to rush the pauses in between breaths either.
Now try to stay aware of your breath as best as you can and at the same time concentrate on the crown of your head,
Notice what you're feeling here.
Notice any sensations arising in the back of your head.
Focus on your forehead,
Notice what you feel here.
See if you can feel the blood flow and tingle in your cheeks.
Feel the blood flow and tingle in your upper lip.
Feel your lower lip.
Concentrate on the tip of your nose.
Focus on your eyelids.
Feel your left ear.
Focus on your right ear.
First relax your jaw and feel your jaw.
Concentrate on the front of your neck.
Feel the sides of your neck.
Feel the back of your neck.
As you bring your awareness back to your chest,
Feel the rise and fall of your chest without controlling your breath in any way.
Come back to feeling your breath in your belly.
Stay mindful of your breath as best you can,
At the same time sense your fingers.
Focus on the palms of your hands.
Feel the back sides of your hands.
Feel your wrists.
Become aware of your forearms.
Concentrate on your elbows.
Focus on your biceps.
Become aware of your triceps.
Feel your armpits.
Feel the sides of your chest just below your armpits.
Feel the sides of your ribs.
Feel the sides of your belly.
Feel the sides of your hips.
Concentrate on your buttocks.
Feel your thigh muscles.
Feel your inner thighs.
Feel your hamstrings.
Concentrate on your outer thighs.
Focus on the fronts of your knees.
Feel the backs of your knees.
Concentrate on your calf muscles.
Focus on your shins.
Focus on your ankles.
Feel the topsides of your feet.
Feel the soles of your feet.
Feel your toes.
As soon as you bring your awareness back to your breath,
Notice that your breath begins to deepen.
As you watch your breath come and go,
Notice the pauses between breaths as well.
As you stay aware of your breath,
Feel the soles of your feet,
The tops of your feet,
Your toes,
Ankles,
Shins,
Calf muscles,
The fronts of your knees,
The backs of your knees,
Hamstrings,
Inner thighs,
The front of your thighs,
Your outer thighs.
Feel your hips,
Your buttocks.
Become aware of the movement your breath is creating in your belly.
As you stay aware of your breath,
Feel your lower back,
The backside of your ribs,
The sides of your ribs,
The front of your ribs,
Your chest,
The fronts of your shoulders,
The triceps,
Inner elbows,
Inner forearms,
The palms of your hands,
Your fingers,
The backs of your hands,
Outer forearms,
Elbows,
Triceps.
Feel your shoulders,
The front of your neck,
The sides of your neck,
The back of your neck,
Your jaw,
Cheeks,
Lips,
Nose,
Eyelids,
Forehead,
Left ear,
Right ear,
The back of your head,
The crown of your head.
Now start to sense your whole body all the way from head to toe.
As you're noticing every little sensation throughout your body,
At the same time be aware of your breath come and go.
Anytime your mind drifts,
Come back to sensing your whole body while noticing your breath in its natural rhythm.
Keep reaching your awareness into your whole body.
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Although it's important to have goals and to think about what it is that you want to change in your life,
What's also important is taking time to recognize and appreciate things as they already are.
And although it can seem exciting to think about what it is we want to manifest and what it is we want to attract,
The truth is that it's often what's already in your life today that brings the greatest sense of love,
Joy,
And fulfillment.
So taking time to recognize everyone and everything that we're truly grateful for is one of the most important things that you can do in your day.
So before you open your eyes,
Take this time now and call to mind everything in your life that you love and that you're grateful for.
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