Spring 2024 21 Day Meditation Challenge: Day 5

good day welcome to day five of our 21 Day Spring meditation challenge inviting you to ensure you're settled in here we are sitting or lying comfortably shoulders rolling back and down ears coming right over top of the shoulders perhaps the eyes gentle closed or the Gaze [Music] Narrows softening the face releasing the jaw bringing your awareness to your breath feeling the air as it moves in through your nostrils feeling the air as it moves out inhaling through the nose exhaling out the nose inhaling through the nose filling the belly up exhaling out the nose the belly deflates inhaling the belly fills exhaling the belly deflates inhale through the nose fill the belly keep filling this time up to the ribs all the way up to the collar bone and then empty from the collar bone the ribs and the belly inhaling to the belly ribs and collar bone exhaling from the collar bone the ribs and the belly inhaling to the belly ribs and collar bone and exhaling from the collar bone the ribs and in the belly inviting you to keep breathing focus on that breath for now there's nothing there's nothing to do there's nothing to even think about focus on the breath again awareness can move to the face Maybe lifting and lowering the eyebrows a few times then softening the forehead t release your jaw can release tongue dropping from the roof of the mouth down and bring those ears so they're right over top of the shoulders shoulders they [Music] soften like the shoulder blades could slide down your back body a little arms they're hanging resting awareness moves to our spine and let's imagine or visualize that we could sit back in our spine a bit notice what happens to the Head the chin just comes parallel to the Earth so sitting back in the spine softening the pelvic floor softening the butt the thighs all the way down the legs very purposefully relaxing this body if your mind is busy your practice is to bring your awareness to your breath and focus on the Breath Again The Mind very often it it just moves it's it's job it thinks you say 60,000 thoughts a day it's always thinking and as we practice meditation what we're learning to do is recognize the brain does what the brain does and if we wish we can disengage and focus on the breath lengthen the breath deep in the breath it doesn't mean that the mind is going to stop it just means that you choose not to engage your awareness your energy is directed at the breath the body is sof let's take two or three more breath and we're going to want to wiggle our toes a little wiggle our fingers maybe the head moves a bit just coming back into the the body in terms of movement can lengthen the breath you even rub the palms of the hands together and then tuck those thumbs in at the heart the chin can bow towards the chest sealing our practice with gratitude noting something for which we experience appreciation grateful for your presence here grateful for this practice namaste for

Channel: Vibrant Lives

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Id: yqBFkUhEOKg

Length: 8min 40sec (520 seconds)

Published: Sun May 05 2024