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Day Four Meditation

12 Min
Meditation
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William James Davies, DCMT
Psychotherapist & Mindfulness Teacher
Practicing Mindfulness of the Body in this, the fourth recording in a series intended for anyone who is new to mindfulness meditations, but also useful to people who might have struggled to engage with meditation practices in the past.  Day by day you will become more familiar with different aspects of mindfulness meditations and exercises, and soon you’ll be comfortable to guide yourself in meditation, rather than just listening to recordings. Even though these meditations are presented as a sequence, you may like to repeat or return to some of the recordings, I would simply recommend that you don’t jump ahead, as you may miss some useful content. 
From the community
10 reflections
S
Susan
Day Four Meditation
I am learning to sit longer in meditation but I am still having trouble staying focused. This mediataion helped me by reminding that is fine and to move on and return to the breath.
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Cyndee 🌊
Took a while to let go
About a minute into this meditation my mind started to wander towards a couple people that have a tendency to get under my skin a little. I decided to just let go of it and write about it in my gratitude journal and just focus on the breath. I tried the instructors suggestion of counting breath, the same number for the in breath and the out breath and I only counted to three and then started over. My mind was still wondering a bit but when the instructor took me through the whole body scan it was at that point that I started to let go and have the full experience. As far as my mind wandering a lot I think it’s because I’ve had such a laid-back couple of days and I just need a quick workout, a brisk walk or a bike ride before I go to work. That should solve that problem!
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Kimette
I noticed that
My mind still wants to wander, but I’m getting better at noticing this and returning my focus to where I want it to be. Also, for the first time I was able to breathe normally at times when I was “busy” elsewhere!
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Paula
Coupling w/ Purr...
This morning, as I settled in for my meditation session, one of my cats settled in on my lap. This particular meditation happens to be a 12-minute meditation. I wondered if RumTum would stay put (& still) that long. I began my deep breathing. One stroke down his back... breathe in, 2, 3, 4. (Purr, Purr, Purr) Another breath out, 2, 3, 4... (Purr, Purr, Purr...) and on this went. For the entire 12-Minutes. It was great. Yes, it did add a bit of distraction to the meditation. I suppose I traded a tiny bit of focus, for some Purr Therapy, which is always soothing. Bottom line... I feel calm and ready for my day. Thanks, Sweet RumTum. 💕😊 🐈
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Cherish
Heightened Awareness
In this day four meditation of the ten day series, William teaches us how to expand our awareness from our breath to our body as a whole. Each time distractions come up, we are to gently pull our attention back to our breath and then to our body as a whole. Sitting in a chair, I noticed the weight of my body in the chair and pressure from my feet being on the ground. I began to focus on my breath and then expanded my awareness to my body as a whole. I felt the coolness of the air on my hands as I breathed in fresh, crisp air. Sitting in a chair, various sensations arose with each passing moment. I zoned into my hands and realized the sensations. Without putting labels, feelings or descriptions to these sensations, I just allowed them to be what they were, sensations. Doing this gave me a heightened awareness to allow What Is to Just Be! Namaste...❤️☮️🙏🏻😊
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Kat
Expand awareness
Due to medical stuff- I am often asked body awareness questions. Thus, I often like to spend time noticing what’s going on in my body. Having the tool to merely experience and not analyze is a good one add! Calming to remember that it is alright, merely note this experience, it is new, and then, perhaps return to the breath for a moment.
WJ
Walter J
Sensing...
Day 4 asked us to become more aware of our bodies. I felt the pull of gravity keeping me from floating (for the most part). I could feel my breath expanding in my chest on my inhales & making me lighter & closer to floating. On my exhales I felt heavier and the pressure in my seat increased. I notice my breathing getting deeper, chest expanding bigger as I became lighter and closer to floating away. Then I ran out of breathe & exhaled and was still grounded. I was unable to completely take off this morning ...which kind of felt disappointing ... until I realized that was not the goal. So I relaxed and allowed my body to take control of my breathing ... as I floated off to a sleep-like state by just being grateful. ❤️🙏🏼🍀
WJ
Walter J
Irritating
What a difference a day makes! Went thru this one yesterday (see “floating”) and ended on a high note by floating. But today I felt irritated by the whole session. I was feeling very neutral when I started but then he kept insisting I should notice any sensations. Finally I felt a little itch in my leg. By the end of the session I felt more worked up than when I started!! I guess maybe a sign you cannot win them all or that I was suppose to be doing day 5. Oh well, I will get back on track tomorrow! 😐❤️🍀
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Kate
Longer session!
My first longer session felt good. I learned that when you aren’t distracted from things in a period of time, you notice a distraction more clearly. This was cool to be aware of.
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Alets
Today mediation was hard
And I am itching … omg + still sitzen… schlimm. Aber geschafft!🤩 gefällt mir die Meditation