Welcome to day 12.
You made it this far,
What is incredible.
And you might be starting to feel a difference in your life.
Or maybe in the way you settle into your seated position.
And you might get that nice meditation high from time to time.
That high everyone is talking about.
And as you settle into your seat,
Ask yourself if you're attached to the experience you're having when you meditate.
If you're coming back to,
Or if you can,
Settle into your seat for the sake of meditating.
Sit up nice and tall,
Hands on your lap,
On your legs.
Begin by taking three deeper breaths than normal.
In through the nose and out through the mouth.
Close your mouth again and return to breathing in through the nose and out through the nose.
Bring your awareness into your physical body and notice the quality of the physical body.
How does the body feel?
Is there any soreness,
Any tightness in certain areas?
Notice the quality of the mind.
How does the mind feel?
Notice the quality of your breath.
How does the breath feel?
Imagine that there's a piece of string at the top of your head that lifts you taller,
Creating more length and space between your vertebra.
Sitting up a little bit taller.
Consciously relaxing your shoulders down,
Relaxing the forehead,
The jaw,
The throat,
The arms,
The chest,
The abdomen,
Your thighs,
Your knees,
Your lower legs,
Your ankles and your feet.
Be still.
This is the tricky part.
Commit to stillness for this brief time.
Noticing the breath in and out through the nostrils.
Don't modify the breath in any way.
Just allow it to move freely in and out.
Allow it to be natural.
Notice the cool air moving in.
Warmer air moving out.
And as you notice the inhale,
Think of the word,
I.
And as you exhale,
Think of the word,
Surrender.
Inhale,
I.
Exhale,
Surrender.
Inhale,
I.
Exhale,
Surrender.
The mind will wander.
Notice where the mind has wandered and come back to the breath.
Inhaling,
I.
Exhaling,
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
I.
Surrender.
Bring your awareness back to the breath.
And allow the mantra to drop away.
Notice the quality of the breath.
Notice the quality of the mind.
And notice the quality of your physical body.
Take three deeper breaths than normal.
In through the nose and out through the mouth so you can audibly hear the outward breath.
Ah.
And whenever you're ready,
Open your eyes.
Sit quietly for a few moments.
Reflecting on your experience.
Reflecting on if you're able to surrender and let go of expectations when you sit down to meditate.
There is nowhere to get.
There is only the simple act of taking time for yourself.
And not always having a pleasant experience.
I'm so proud of you for being here and I'll see you tomorrow.
Namaste.
