Welcome back to another day in the Flow series where meditation takes center stage. Day 18, aptly named 'Feel Great-teen,' is all about dedicating time for renewal and self-reflection through meditation.

To begin, find comfort in a seated cross-legged position, known as Sukhasana. Feel free to use a blanket or block for added support. Sukhasana, derived from the root word "Sukha," translates to ease, embodying a balanced state of an upright spine coupled with relaxation. This posture serves as the foundation for our meditation practice.

As you ease into Sukhasana, let your hands rest gently on your knees or thighs, or form a mudra by joining the index finger and thumb. Begin to gently lower your gaze past your nose or close your eyes entirely.

Take a moment to notice your breath's contours—whether it's shallow or holds any texture. Acknowledge this moment's unique ebb and flow as you continue.

During meditation, thoughts will inevitably arise. When they do, acknowledge them with each breath. These thoughts pass like clouds in the sky, appreciated yet transient.

Permit yourself to simply breathe—acknowledging the thoughts but prioritizing the stillness they can juxtapose. Embrace the gaps between these thoughts where true stillness might lie.

Slowly redirect your focus to your tangible self. Inhale deeply, letting the physical presence blend with the rhythmic cadence of your breath. With this awareness, you'll root your practice back into the body resulting from this shared journey so far.

Feel a gentle twist starting with your left hand reaching the right knee and utilize your right fingertips for support behind. Shift gently to the other side. Returning to a centered state post-movement consolidates the mental and physical realignment achieved.

'Renew your commitment to showing up each day and nurturing a profound friendship with yourself.'

As today's practice wraps up, it's a rekindling of intent: to listen deeply, to care genuinely, all while nurturing the self-related vocabulary we begin to build. Close the practice inhaling deeply once more.

Continue this journey with patience—tomorrow invites warmth to the practice, encouraging gradual yet significant transformation. Namaste.