Welcome to ZenQuest 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 you are lying down on the ground in your favorite outdoor setting.
You lie down flat on your back and rest your head against the solid earth.
Arms heavy at your sides,
Legs extended and relaxed.
You feel your breath flowing calmly in through the nose,
Out through the nose.
With every exhale,
You begin to sink deeper toward the solid earth.
You allow yourself to let go of any holding,
Any tension,
Any effort.
You surrender to gravity.
You feel as if your bones are made of stone,
Grounding you down toward the earth.
With each inhale,
You fill your body with new life energy.
With each exhale,
You allow any heavy,
Dark,
Or negative energy to roll off your shoulders,
Seep out of your pores,
And sink down to the ground.
As this heavy energy washes out of you,
You begin to feel lighter and more peaceful.
Imagine now that a powerful magnet in the center of the earth begins to pull all of the negative and heavy energy down toward it.
As you exhale and let go,
The magnet easily pulls the old energy out of you.
You deepen your breath to fully let go of all the heaviness.
You continue to feel light and lifted with each breath of new life.
With each exhale,
You allow yourself to sink deeper toward the solid earth.
With each exhale,
You allow yourself to sink deeper toward the solid earth.
With each exhale,
You allow yourself to sink deeper toward the solid earth.
With each exhale,
You allow yourself to sink deeper toward the solid earth.
Welcome back.
Take a deep breath.
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
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