21 Days Mindfulness Practice - Day 6

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Transcript

Hello,

This is me Jane and welcome to day 6 of the 21 day meditation series.

If you are listening to this one,

That means you have stunk together for 5 consecutive days of meditation and you are ready to take the 6th step.

Let's make this meditation about celebration and this will be our celebration meditation.

You know typically when someone asks you,

How are you doing?

And you do a very quick body scan,

A quick mind or emotional scan and then you make that determination about how do you feel.

And either you pick something that's painful or you pick something that's really really making you feel good.

So in this meditation what we are going to do is really bring our awareness to all those things around us.

Because it's really easy to get stuck on maybe one thing that's irritating you or one thing that is traumatizing you,

One thing that's hurting you or bringing you down or making you sad.

See we are multi-dimensional beings.

There are so many facets to our being and there are so many aspects of who we are.

Even though there may be something that is really really sad or something which is creating grief or something which is disturbing.

But right now let's drift our attention away from all those things for a few moments.

It doesn't mean that you have to forget about them or you do not have to honor them.

You absolutely need to do it.

But this might help to pull it all all those things into perspective.

So let's get really comfortable.

Find a place where you can sit comfortably and let's close our eyes.

And we'll start with the body scan and we'll start and just become aware.

And if you like you can even move those body parts as we move through them or you can just bring your awareness to them.

So let's start with the very very tips of our toes.

And that would probably be your big toe.

So if you want to just bring your attention or your awareness to your big toe,

Just wiggle your big toes.

In fact you don't even have to do that.

Just wiggle our big toes.

Just wiggle them.

Just ask this question to yourself.

How are my toes today?

How are they doing?

Let's celebrate my toes.

Let's start celebrating here.

And let's move up through the whole body.

So you wriggle,

You wiggle,

You bring your awareness to that body part and ask how are they doing?

How are my toes today?

How is the sole of my foot today?

It works so hard to support me.

And if you live in a place where you have to walk a lot,

See your feet.

Bring the celebration to them.

Let's celebrate these feet.

We've never done it before.

So let us make this day a very special celebration day.

If you want you can even touch your toes.

Thank them for supporting you.

Let's celebrate the ankles and all the muscles which are around it.

Touch them,

Feel them,

Thank them.

Celebrate their existence.

And walk your way up right to your knees.

To the front of the knees,

To the back of your knees.

Touch them,

Celebrate them.

Celebrate as they work so hard.

They bear all this weight and the stress.

These sweet knees of ours.

Just let's bring a little celebration to them.

Now let's move up to our thighs.

These muscles just work so hard.

These long powerful muscles.

These are our marathon muscles.

Massage them.

Celebrate them.

Even if they are a little bit tight right now,

You just celebrate.

Even if you have some hamstrings,

It's alright.

They can be stretched and loosened.

And they can ultimately be brought back to balance.

It's okay.

Let's move up into our hips.

How do they feel?

You can just move your hips.

You can touch them.

Just celebrate your hips.

Just do it.

Let's move up and celebrate that belly.

If it's a little belly,

Celebrate that.

If it's a big belly,

Celebrate that also.

In time,

You can make it a little smaller belly.

But celebrate all its magnificent abundance that you have got in that belly right now.

That belly that allows you to bring in that food,

The food that nourishes and nurtures us.

And allows us to digest and fuel ourselves.

Let's celebrate our lower back.

Such potential to be overstressed in our back.

We need to love it.

You want to rub your lower back right now?

Just do it.

Just give it a few rubs and bring the celebration.

Have some fun.

Just rub it.

This is one of the most magnificent celebrations you can have.

Let's keep moving up into our chest.

Into our ribs.

Feel them.

Touch them.

Celebrate them.

Up to your shoulders.

They're so often tense throughout the day.

They are the one who is supporting the rest of you.

They're supporting that head which supports and rests on your neck.

Touch your shoulders and celebrate.

You want to move your head around in circles.

Just simply gently move it from left to right clockwise.

And then anti-clockwise.

Celebrate it.

Keep celebrating and keep breathing deeply.

Please remember to keep breathing very very deeply.

If you're tense right now or you're worried or you're upset with something,

Just take a very long slow deep breath in.

Hold it and gently release.

This breath is so powerful and nurturing.

And that breath always opens you up.

So anytime you're feeling stressed or your heart is closed,

Just take a deep breath in.

And open your arms up.

Open your arms wide like a bird.

Just at that moment,

Inhale.

You'll feel lighter.

You'll feel more open.

You'll feel more expanded.

Let's again come back to the celebration.

Let's rub our ears.

Let's rub our temples.

Let's rub all the aspects of our head,

Our cheeks,

The nostrils,

The area above our lips.

Let's celebrate.

Celebrate everything.

And now we'll give you something which we refer as Indian head massage.

Just take your thumb and put them on your temples.

And then take your other four fingers off your hand and vigorously rub the top of your head.

Then move it to the back of your head and keep doing that.

Move all the way to the back,

All the way to the front.

Keep vibrating vigorously,

Rubbing it.

That will get your blood flowing.

This is the perfect way for our celebration right now.

And now if you're sitting down,

Just rest your hands with your palms facing upwards.

Let's float.

Let's float through this magnificent celebration.

Just enjoy the celebration.

Now let's see what all is holding us down in our life.

Maybe there is something emotional that you've been holding on to.

Something right now we've just been doing and it's weighing on you.

Something is not serving you.

Maybe there's a person who is not supporting you.

Maybe it's something that's been done to you by somebody.

Or maybe you're holding on to some resentment or some grudges,

Whatever it is.

Just take a deep breath in.

Let's bring your awareness to that one thing that's been holding you down.

We're not going to do anything with it.

Just bring our awareness there and see it.

See it really,

Really clearly.

It may make you sad.

It may make you grieve.

It may make you irritated.

It may make you angry.

It's okay.

Whatever emotions arise,

Just acknowledge it.

It's okay.

We're not going to run from that.

But what we are going to do is,

We are going to bring our awareness to these two other things that we are grateful for in our life.

Just bring your attention on these other two things that you're grateful for.

We know that these other things exist,

So it's okay.

We never brought our attention,

Our awareness to that space within us for which we are grateful or which we should be grateful,

But we never did it.

So today is a celebration time.

So let's be grateful for these two other things in our life.

We're not trying to wash the pain away or push it down the carpet.

We just want to expand the perspective a little.

So what else are you grateful for?

What else is serving you?

What else unexpected appeared in your life and it made you smile?

What else expected things came through you and it made you smile?

If you look back into your life,

There is an unexpected and also some expected sources from where you had two triumphs.

Maybe it's a long time or maybe it was today.

Bring your awareness to these two triumphs.

So first the expected one.

It would seem like you are the one who made it happen.

You manifested it,

You worked for it and here it is.

So let's celebrate that one.

Maybe you can give a real pat on the back.

Celebrate the fact that you are able to manifest.

You could manifest only because you leaned in the direction of your desires and you made it possible.

Nice job,

Amazing,

You were great,

Just celebrate.

Now the other thing,

The unexpected.

A gift,

A miracle.

It was not planned but here it is,

It's come to you.

And it needs a little celebration because it was a little special.

Because that really points to the magical,

Mystical,

Miraculous aspects of the universe.

I think it's time to give a huge thanks to the universe.

So let's celebrate the fact that we have the universe at our back.

We have the universe working for us.

We have the universe flowing and guiding and nurturing.

And we adjust this human flesh expression of that.

So if it's coming from the universe which is ever abundant,

Which is ever expansive,

It's totally unconditional.

It's the most powerful force that could ever exist.

And it is flowing through you.

So celebrate this.

How cool is it?

It is flowing through you.

This is a magnificent celebration.

So now with our eyes closed,

Let's just feel the gratitude.

Feel all those magnificent miracles in our life.

The expected and the unexpected.

Let's just feel them flow on us.

So let's take a deep breath in.

Just breathe out.

And feel the grace.

Feel the gratitude.

Just keep on drifting your mind from one celebration to the next.

Let's surrender right now in this celebration,

In this gratitude.

Okay.

And now let's seal the celebration by chanting AUM together.

Take a deep breath in.

And gently release.

Take a deep breath in and hold.

AUM.

This is Sumit Jain wishing you peace and continued success in the 21 Day Meditation Series and in your 21 Day Commitment for Success.

Thank you all the best,

Peace,

Happiness.

Namaste.

Namaste.

Reviews

My favorite so far! This meditation brings such joy!

I am really enjoying these meditations. Thank you for the insights and gentle reminders. I feel so much better after completing a meditation. I will be sad when they are over. Nameste.

Love these daily meditations