Mindfulness offers you the ability to be with yourself. To experience pain and discomfort and recognize that it's temporary. It also allows you to fully experience joy and relaxation. It's about observing the moment, acknowledging it, and allowing it to pass, all with a sense of wonder.
Which brings me to today's theme: #wonder. Remember when you were a kid and you were filled with wonder? With curiosity? With play? Let's bring that back into life, through music and mindfulness. So, go get your dance on to #41 and then listen to Come, See. It Melts into Wonder.
First time here? On Day 1, we talked about how to make the most of these mindfulness and music pairings. Check it out if you missed Day 1 and then start experimenting.
The Song: #41 by Dave Matthews Band
I picked this video from 1999, because who doesn't love the early years of DMB? Plus, it's an ode to the great LeRoi Moore.
I'll go in this way And find my own way out -Dave Matthews Band
The Practice: Come, See. It Melts into Wonder.
See the transcript below if you'd like to do it on your own.
Start by finding a comfortable position lying down. On the floor. In bed. On the couch... Allow this surface to fully support you. Melt into it and gently close your eyes... finding the breath that's right for you. Not too fast. Not too slow. Only the breath leads the way. You'll know when you've found the breath that's right for you when you feel a sense of relief, or release, in the body.
Allow any sounds to fall to the background. Begin to shift your attention to go inward this way...
Now, moving into your head, noticing any sensations on the scalp, forehead, eyes, nose, lips, jaw, moving down to the neck. Noticing any holding and breathing into it. Allowing any judgment to melt into wonder. Into curiosity.
Bring your attention to the shoulders, upper arms, forearms, wrists, top of the hands, palms, thumbs, first finger, second finger, third finger, fourth finger. Any tension unreeling in you now, melting into wonder. Into curiosity.
Moving to the chest, the belly, the pelvis, to the upper back, lower back, and hips. The thighs, calves, ankles, tops of the feet, bottoms of the feet. The big toe, second toe, third toe, fourth toe, and fifth toe. Allowing any sensations to melt into wonder. Into curiosity.
Come and see the entire body as a whole. Bring into your awareness the top of your head down to the bottom of your toes.
Observe the breath pass by from top to bottom and bottom to top. A dance. Let the wonder melt all over you. You'll go in this way.
This dance, of breath and body. Deepen the breath and find your own way out. Noticing the sounds. Becoming aware of the surface below you. And when you're ready, gently open your eyes, waltzing back and moving into your day.