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 that a soothing,
Healing light begins to wash over you.
The light is any color you wish.
It is your healing light.
As you breathe deeply and relax,
The light washes over your whole body,
Encompassing your being with its beautiful energy.
You continue to breathe deeply as the crown of your head gently opens to receive this healing light.
It slowly fills your head,
Relaxing and soothing your brain.
The colorful light washes down your throat,
Softening and healing everything it touches.
It fills your chest and shoulders,
Abdomen and back.
This soothing light washes through your lungs,
Heart and internal organs,
Cleansing and healing each intricate system.
The light eases down your arms into your hands and fingers.
This beautiful light slowly spreads into your hips and pelvis,
Cleansing and clearing any stored wounds in this area.
It washes down your legs all the way into your ankles,
Feet and toes.
You are completely filled with and surrounded by this healing light.
It permeates your skin,
Muscles and bones,
Nourishing and healing any hurts,
Any trauma,
Any pain.
You simply allow it to heal you in any way you need.
Relax.
Allow.
You You You Welcome back take a deep breath release Release Continue on with your day with a little extra wisdom and light within Namaste
