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.
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 on the beach at sunset,
Just on the edge between ocean and land.
The sand is warm beneath you as you relax your body into its soft grooves.
The sun is setting on the horizon,
Casting a magnificent metallic sheen of light across the ocean.
The sky is awash of warm colors,
Orange,
Red,
And pink.
The clouds float above with an aimless ease,
And you feel a soft breeze against your skin.
You close your eyes and sink into the absolute magic of this moment.
The water is still warm from the day as the waves draw closer to you.
You begin to notice your gentle breath flowing in and out,
Just like the peaceful ocean waves.
You draw yourself deeper into this moment with every breath.
With each gentle inhale,
The ocean's waves lap up over your legs,
Belly,
And arms.
The water gently glides under your head with a tickling caress.
With each peaceful exhale,
The waves roll and recede back into the ocean.
The healing energy of the ocean's water fills you with peace and comfort as the waves wash over and around you.
And as the waves recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
In and out,
Calm and quiet.
You rest and relax in this beautiful moment.
And as the waves roll and recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
Calm and quiet.
And as the waves roll and recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
Calm and quiet.
And as the waves roll and recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
Calm and quiet.
And as the waves roll and recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
Calm and quiet.
And as the waves roll and recede,
You let go of any tension,
Stress,
Or worry,
As if to be cleansed and cleared by the ocean's tide,
Back and forth,
Calm and quiet.
Welcome back.
Take a deep breath.
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
