To prepare for our spread the good meditation,
Find a comfortable position,
Standing,
Sitting,
Or lying down.
Then close your eyes and turn your attention inward to watch your breath.
For a few more breaths,
Simply notice where you feel the inhale most prominently in your body,
How the exhale feels as it moves out of the body.
Then over the course of your next few breaths,
Begin to shift your attention,
Maybe even scanning your body as you move your attention around until you locate a place that feels at ease.
This can be any place,
But I often find that the cheeks of the face are a good place to start as they are often soft or at ease.
Once you've located a part of your body that feels good,
Simply allow your attention to rest there.
As you breathe steady and even,
You can even focus your breath in this area so that all of your attention is on this part of your body that feels good.
Then with your intention and your attention,
Begin to spread this good feeling outward.
There's a soft quality that begins moving from this place of ease outward to soften other parts of the body.
If it helps,
You can imagine a light spreading or a liquid spreading in all directions,
Softening everything it touches.
With every breath,
The sensation of ease,
Relaxation,
Or even this quality of softness spreads outward,
Enveloping more and more of the body.
Allow this sense of ease to continue spreading until it has covered your entire body and you now feel at ease everywhere.
And hold your entire body in your awareness,
Noticing the sense of ease that has spread throughout each and every cell and all the spaces between them,
Body and mind at ease.
For a breath or two more,
Just revel in or enjoy the sense of ease that has spread throughout your body.
You
