Welcome to Zen Quest Meditation.
Let's begin by finding a comfortable position for the body,
Either seated on the ground with crossed legs,
Seated in a chair with the feet flat on the floor,
Or lying down comfortably on the back.
Feel the spine extend from the tailbone to the base of the skull.
Allow the shoulders to relax down away from the ears.
Tuck the chin slightly to feel length and extension through the back of the neck.
Let the hips,
Thighs,
And knees relax.
Soften the skin of the face.
Relax the jaw and throat.
Close your eyes and draw your awareness inward.
Begin to feel the subtle sensations of breath flowing in and out of the body.
Cool air through the nostrils on the inhale.
Warm air through the nostrils on the exhale.
Begin to breathe deeply into the diaphragm by expanding the abdomen like a balloon filling with air on the inhale.
On the exhale,
Just relax the belly inward.
Feel the body open and expand on the inhale.
Feel the body relax and release on the exhale.
Let go of any thoughts,
Worries,
Or plans by continuing to focus your attention on the breath.
Anytime your mind begins to wander,
Gently guide your awareness back to the breath.
Feel this deep belly breathing,
Calm and slow,
In and out through the nose.
Let's begin the Zen quest.
Imagine that you are lying on a huge green leaf of a palm tree,
Floating down a gentle stream.
Your body is cradled in the large curve of the leaf,
Like a perfect little boat,
Just for you.
You feel the steady flow of water beneath you,
And you lie back as the river guides you downstream.
It winds through a lush jungle full of trees and birds.
You gaze up to see the bright blue sky,
Scattered with white clouds.
The brilliant sun hides behind a large cloud,
But you can still feel the warmth of its rays on your skin.
The sound of the stream beneath you is soothing and calming as you listen to its ebb and flow.
Noticing your own breath,
You begin to breathe in time with the gentle rocking of the river,
Back and forth,
In and out.
You smell the sweet fragrance of flowers blooming,
And the wet,
Earthy smell of the jungle after rain.
Overhead you see a huge rainbow arcing across the water.
You marvel at its beautiful colors as the stream carries you under it.
As you breathe and flow with the gentle stream,
You trust the journey you're on without questioning the destination.
You enjoy the simple moments,
The sun's rays,
The birds song.
You go with the flow,
Knowing in your heart all will be well.
Welcome back.
Take a deep breath.
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
