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.
Every time your mind begins to wander,
Gently guide your awareness back to the breath.
Continue this deep belly breathing,
Calm and slow,
In and out through the nose.
Let's begin the Zen quest.
Imagine that you are breathing in white light as you inhale deeply.
With each inhale,
You draw the light and breath up through the nose and into the third eye,
An energy center located between the eyebrows.
The white light swirls through the third eye and washes down the throat into the heart.
You envision and sense this light flowing in through your nose,
Down your throat,
And right into your heart center.
With each inhale,
The light gathers and builds in the heart space.
With each exhale,
The light grows brighter and warmer as if you are blowing on flames.
This fire in the heart expands and sparkles with each breath.
As you breathe deeply,
The white light continues to build and brighten.
You feel the pure energy of love resonating in your heart center.
As the light expands,
You feel joy,
Compassion,
Love,
Patience,
And peace in your heart.
You feel forgiveness and healing,
Gratitude for everything in your life.
There is so much light and love in your heart that you feel a deep desire to share it.
You imagine gathering a portion of this beautiful heart energy and sending it to someone who needs it,
Someone you know or the world at large.
You are so filled with loving heart energy that you could breathe and expand it to encompass the whole world and everyone in it.
Welcome back.
Take a deep breath.
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
