21 Days Of Meditation: Day 7

Join Anthony from Nature of Mindfulness on day seven 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 7.

Give yourself a moment to set up,

Making any adjustments that you need.

Whenever you feel centered,

You can close your eyes,

And if possible,

Bring more length into your lower back.

Begin to relax your shoulders,

Releasing tension from your jaw.

Let your eyelids become very heavy.

As you start to notice the crown of your head,

See if you can feel any sensations arising here.

Bring your awareness to your forehead,

Notice what you feel here.

Concentrate on the tip of your nose.

Completely relax the muscles around your mouth.

See if you can feel the blood flow into your cheeks,

Creating a subtle tingle sensation.

Allow your lips to peel apart,

Feeling the blood flow into your lips,

Creating that same tingle sensation.

Focus on your chin.

Now focus on your jaw.

Focus on your left ear.

Concentrate on the back side of your head.

Feel your right ear.

Now become aware of your whole head,

Feeling all sides of your head,

The front of your head,

The back of your head,

The sides of your head,

And the crown of your head.

Notice all of the sensations arising everywhere in your head.

If there's anywhere you're holding tension in your face,

Try to soften.

The blood flow and tingle that you feel in your lips and in your cheeks,

See if you can feel that same tingle everywhere in your head.

Keep sensing your head,

And at the same time be aware of your body breathing naturally on its own.

Feel your belly receiving your breath,

Noticing the belly expand on the inhales and contract on the exhales.

Keep feeling your breath in your belly.

Try not to rush your breath.

Let it be as slow and as deep as it wants to be.

Now keep feeling your belly moving with your breath.

See if you can also notice when your belly is still during the pauses in between breaths.

Try not to force or control your breath in any way.

As your body takes its next exhale,

Lengthen your exhale until you're all the way empty.

Hold once you're empty.

Inhale sipping your breath in slowly through your nose.

Once you're all the way full with breath,

Open your mouth and imagine you're fogging up a window with your breath,

Creating an HA sound.

Try to sip your breath in slowly through your nose.

Once you're all the way full,

Try to create that same HA sound,

Only this time exhale through your nose.

Keep your throat constricted,

Sounded inhale nice and slowly through your nose.

Nice and slowly sounded exhale through your nose.

Sounded inhale.

Sip your breath in even slower this time.

Now pause and hold your breath.

As slowly as you can,

Sounded exhale through your nose.

Pause hold your breath.

Slowly as you can,

Sounded inhale through your nose.

Pause hold your breath.

Slowly as you possibly can,

Sounded exhale through your nose.

Pause and hold.

On your own this time,

Sounded inhale through your nose,

Sipping your breath in.

Try to slow down your inhale even more.

Pause and hold your breath.

Sounded exhale,

Sipping your breath out as slowly as you possibly can.

Slowing down your exhale even more,

Sipping your breath.

Pause and hold.

Sounded inhale,

Sipping your breath in slowly.

Keep sipping your breath even slower.

Pause and hold your breath.

Sounded exhale,

Begin to sip your breath out.

Slow down your exhale even more if you can.

Pause and hold.

Sounded inhale,

Begin to sip your breath in.

Keep inhaling.

Once you're at your full capacity hold,

Relax anywhere that you're tensing in your body.

Scented exhale,

Sipping your breath out.

Try to sip your breath out even slower if you can.

Now pause and hold.

Relax anywhere you're tensing.

Sounded inhale,

Sipping your breath in.

You want to breathe in as slowly as you possibly can.

Keep inhaling until you're all the way full and then hold.

Check in with your body anywhere you tense,

Try to soften.

Sounded exhale,

Sipping your breath out as slowly as possible.

Slow down your exhale even more.

Empty and then hold.

Sounded inhale,

Nice and slow.

Sip your breath in even slower.

Keep going.

Pause and hold.

Control your exhale nice and slow.

Keep sipping your breath out.

Pause and hold.

Sounded inhale,

Begin to sip your breath in.

Keep breathing in at a nice slow and steady pace.

Once you're all the way full hold.

Sounded exhale,

Try to breathe out at the same pace that you were just breathing in.

Keep exhaling until you're empty.

Pausing and holding your breath.

Sounded inhale,

Sipping your breath in.

As you're sipping your breath in,

Notice where your body is expanding outwards.

Pause and hold.

Sounded exhale,

Sipping your breath slowly.

As you're exhaling,

Notice where your body draws inwards.

Pause and hold.

Just do breaths.

Sip your breath in slowly.

Pause and hold.

Sounded exhale slowly.

Pause and hold.

Final inhale,

Sipping your breath in.

Hold.

Final exhale.

Now hold your breath and as you keep holding try to stay relaxed from head to toe.

Release your hold,

Let your breath settle into its own natural rhythm.

Without controlling your breath,

Just notice it coming and going without interfering.

Now feel the blood flow and tingling your fingers.

Feel the blood flow and energy in the palms of your hands.

Concentrate on your forearms.

Concentrate on your upper arms,

Your biceps and triceps.

As you become aware of your shoulders,

If you're holding tension here,

Relax your shoulders even more.

Focus on your chest.

Concentrate on your belly,

Noticing the natural movement your breath is creating here.

Become aware of your lower back.

Feel your buttocks.

Concentrate on your thighs.

Now focus on your hamstrings.

Become aware of your knees.

Feel your shins.

Feel your calves.

Feel the tops of your feet.

Concentrate on the soles of your feet.

Become aware of your toes.

Now feel both your legs and both your feet at the same time,

Sensing the blood flow and energy moving through your legs and feet.

Now become aware of your arms and hands.

Sense the blood flow and energy moving through your arms all the way to your fingers.

Now bring your awareness back to your breath and notice the parts of your body that are moving with your breath.

Feel your breath coming and going without controlling your breath in any way.

Become aware of the back of your head,

The front of your head,

The sides of your head,

The other crown of your head.

Now sense the blood flow and energy circulating throughout your head.

Now become aware of your entire body,

Sensing all the way from head to feet.

Try to sense the blood flow and energy circulating everywhere in your body.

If your mind drifts,

Come back to sensing your whole body.

The truth is,

Most of the answers that we're searching for,

We already know deep inside our soul.

Sometimes all it takes is a moment to clear our mind in order to see ourself and our life more clearly.

So first,

Call to mind any areas of your life where you feel that you lack clarity.

And now before you open your eyes,

Ask yourself this final question.

What would a wise person do in your situation?

And whenever you're ready,

You can open your eyes.