21 Days Of Meditation: Day 9

Join Anthony from Nature of Mindfulness on day nine 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 9. Now make sure that your spine is nice and long, And check that your left and your right sides are even. Once you've made any other adjustments that you need, You can go ahead and close your eyes and settle into stoneness. Without forcing your body to breathe, Notice that breath is already happening. Pay attention to your breath coming and going, And try not to control your breath in any way. Notice where you feel your breath pressing into in your body. Notice where your body expands every time your breath comes in, And notice where your body contracts every time your breath leaves. Keep feeling your body moving with your breath, And notice when your body is still during the pauses between breaths. If your mind drifts or wanders, Bring your focus back to the parts of your body that you can feel your breath pressing into. Now relax your shoulders completely, And start to sense the blood and energy circulating through your arms, Hands, And fingers. Now feel your hips. Relax your hips completely. Now feel your buttocks. Completely relax your buttocks. Now start to sense the blood and energy circulating through your legs, Feet, And toes. Keep sensing your legs and feet, And at the same time be aware of your breath coming and going in its natural rhythm. Now as you bring your awareness back into your arms and hands, Sense your arms and hands Feel the blood flow and tingle in your lips. Completely relax your jaw, And see if you can feel the blood flow and tingle throughout your jaw. Sense the blood flow and tingle sensation in your cheeks. Try to stay aware of your natural breath without controlling it, And at the same time feel the tip of your nose. Concentrate on your eyelids. Concentrate on your forehead. Stay mindful of your breath, Sensing your ears. Focusing the back of your head. Now focus your attention to the crown of your head, Noticing any sensations present here. Keep focusing on the crown of your head, And notice your breath come and go in its own rhythm at the same time. Now start to exhale slowly through your nose until you're all the way empty, And once you're empty pause and hold, Begin to sip your breath in through your nose as slowly as you can, And once you're all the way full, Open your mouth and imagine you're fogging up a window with your breath, And go. Now sip your breath in nice and slowly through your nose, And once you're all the way full, Try to create that same HA sound as you exhale through your nose this time instead of your mouth. Keep your throat constricted, Sound it inhale through your nose. Pause, Hold your breath, Sound it exhale through your nose. Pause and hold. Instead inhale on your own this time, Try to sip your breath in even slower. Once you're all the way full, Pause and hold your breath, Sound it exhale through your nose nice and slowly. Try to exhale even slower, Now pause and hold. Sound it inhale, Keeping your throat constricted, Sipping your breath in as slowly as you can, Slow down your inhale even more, Pause and hold your breath. Sound it exhale, Begin to sip your breath out, Keep your throat constricted so you can feel the breath in the back of your throat, Empty all the way and hold. Sound it inhale, Start to sip your breath in, And each breath I want you to slow down your breath even more, So you're sipping your breath in even slower. Once you're full, Pause and hold, Relax anywhere you're tensing in your body, Sound it exhale, Sipping your breath out as slowly as you can. Try to slow down your exhale even more, Once you're all the way empty, Pause and hold. Sound it inhale, Even slower this time, Sip your breath in as slowly as you possibly can, Once you're all the way full, Pause and hold your breath. Sound it exhale, Sipping your breath out as slowly as you possibly can, Try to slow down your exhale even more if possible, Pushing all of the breath out, And once you're completely empty, Pause and hold your breath. Sound it inhale, Begin to sip your breath in, Slow down your inhale even more, Once you're all the way full, Pause and hold. Notice any sensations arising throughout your body, Now sound it exhale, Keep exhaling as slowly as possible, Pushing your breath out until you're empty, Hold, As you hold, Notice where you're tensing your body, And try to relax. Sound it inhale, Start to sip your breath in, Keeping your throat constricted so that you can sip your breath even slower, Once you're at your full capacity hold, Notice what you're feeling throughout your whole body. Sound it exhale, Slow down your exhale, Keep exhaling until you're all the way empty, Pause and hold, Last time, Sip your breath in as slowly as possible, Slow down your inhale even more, Keep sipping the breath in, Once you're at your full capacity and you can't inhale anymore, Pause and hold, Keep holding and try to stay relaxed from head to toe. Sound it exhale, Start to sip your breath out, Slow down your exhale, Keep exhaling until you're all the way empty, Holding your breath once you're empty, Stay relaxed from head to toe, Now release your hold and let your breath settle into its own natural rhythm. Try not to control your breath in any way, Just notice it coming and going on its own. Bring your focus to the soles of your feet, Notice sensations arising here, Now feel the top sides of your feet, Focus on your toes, Feel your ankles, Become aware of your shins, Feel your calf muscles, Try to stay aware of your breath as best as you can, At the same time feel your knees, Feel your thighs, Concentrate on your hamstrings, Feel your buttocks, Feel your hips, Stay aware of your breath, Feeling your belly moving with your breath, Concentrate on your lower back, Feel the backside of your rib cage, Feel the front side of your ribs, Become aware of your chest, Focus on the front of your shoulders, Feel your biceps, Triceps, Focus on your elbows, Feel the insides of your forearms, The outsides of your forearms, Focus on the palms of your hands, Noticing your breath at the same time, Feel the backside of your hands, Your fingers, Concentrate on your shoulder blades, Feel the back of your neck, The sides of your neck, The front of your neck, Your jaw, Cheeks, Lips, Chin, Your ears, The back of your head, Your nose, Eyelids, Forehead, And the crown of your head. Now start to feel your whole body, Noticing every body part from head to toe. And as you're sensing your whole body, Notice your breath coming and going naturally at the same time. See if you can feel a tingle sensation or subtle vibration in your fingertips. See if you can sense that subtle vibration throughout your whole body. Keep sensing your whole body while noticing the natural rhythm of your breath. I'll call that the To experience big shifts in your life, You often have to make big changes in your thinking, Because what you think becomes what you believe, And often what you believe becomes what you experience. So first, Ask yourself, Is there anywhere in your life that you feel limited by your own beliefs about what you think is possible for yourself? If you could let go of this belief, Think of everything that would become possible for you. You simplyseeing? Whenever you're ready, You can open your eyes.