Sit in a comfortable position and close your eyes.
Keep your back and neck straight.
Cautiously relax your body.
Breathe in deeply through your nose and out through your mouth.
One more time in through your nose and release out through your mouth.
A third time breathing in and out.
Now close your mouth and let the breathing flow naturally for some moments.
We will now move our awareness through different parts of the body.
As I name each body part,
Repeat that body part in your mind and bring your awareness there with the intention of relaxing it.
Right leg from hip to toes.
Relax the whole right leg.
Left leg from hip to toes.
Relax the whole left leg.
Your torso,
Chest and back.
Relax your torso,
Chest and back.
Right arm from shoulder to fingertips.
Relax the whole right arm.
Left arm from shoulder to fingertips.
Relax the whole left arm.
Neck and face.
Relax all muscles of your neck and face.
Relax your shoulders,
Jaw,
Eyes and tongue.
Feel how your whole body is fully relaxed.
By relaxing your body you get the energy needed to fight any disease,
Any virus.
It is the key to staying healthy and young.
Allow your body to remain as still as a mountain.
Your body feels so solid and quiet,
Like a Buddha statue,
A statue that breathes.
Feel the restorative power of stillness.
Feel each cell of your body gathering energy,
Nutrients and oxygen.
Now pay attention to your breathing.
Allow your breathing to be slow.
Allow your breathing to be deep.
Allow your breathing to be even.
Now we will practice box breathing for a few cycles.
We breathe in for 4 seconds,
Hold for 4 seconds,
Breathe out for 4 seconds and hold empty for 4 seconds.
Always breathing in and out through your nose in a way that it is slow and even.
Let's start now.
In 2 3 4,
Hold 2 3 4,
Out 2 3 4,
Hold 2 3 4.
In 2 3 4,
Hold 2 3 4,
Out 2 3 4,
Hold 2 3 4.
In hold out hold in hold out hold.
In hold out hold in hold out.
In hold out hold in hold out.
In hold out hold in hold out hold.
Now we stop counting and just observe the natural flow of breathing.
Each of your cells has an intelligence of its own and it is greatly influenced by your mind and moods.
If you feel afraid of disease,
Your immune system weakens.
If you think of yourself to be strong and immune to all disease,
Your immune system behaves accordingly.
So now we start a visualization practice to boost your immune system against all types of viruses and bacteria.
Start by visualizing or imagining your white blood cells everywhere in your body.
Try to become aware of them and establish a mind to mind connection with them in whatever form.
Don't worry about how to do it or if you are doing right or wrong.
Be open to the instructions.
Realize that with every inhalation these cells are being filled with light and energy.
Feel that with every inhalation your immune system becomes stronger and stronger.
Feel that each white blood cell is waking up and being charged up breath after breath.
You can also be creative and use any visualization that works for you.
The purpose is to create a feeling that your immune system is becoming strong and charged up.
Now visualize that these cells are effectively fighting off virus and bacteria invasions in your body.
These cells are so strong and effective that they easily fight off all viruses like a mighty army driving away a weak intruder.
See that.
Feel that.
Feel that your body is like an impenetrable fortress.
Feel the energy,
Strength and security within.
As you continue to cultivate this feeling repeat to yourself the following affirmation in your mind.
My immune system is powerful and effective.
No disease can ever touch me.
My immune system is powerful and effective.
No disease can ever touch me.
My immune system is powerful and effective.
Disease can ever touch me.
Notice that with conviction,
Feeling it to be already true,
Willing it to be true.
As we come to the end of this meditation,
Gently start moving your body.
Thank you for joining me today.
You have just made your body healthier and your immune system stronger.
I would love to hear your experience with this meditation in the comments.
You can now gently open your eyes.
