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.
Continue this deep belly breathing,
Calm and slow,
In and out through the nose.
Let's begin the Zen quest.
Imagine that you are walking through a forest on a beautiful afternoon.
The sun casts long strokes of light between the branches as it shines its last rays of the day.
You smell the sweet and pungent scent of the rich forest soil.
As you walk further into the forest,
You come to a clearing,
A beautiful meadow encircled by a living,
Breathing forest.
You eagerly step into the meadow filled with flowers of every color and lush wild grasses.
In the center of the meadow,
You see a beautiful old tree,
Tall and wise.
You approach this majestic tree and sit down with your back resting against it.
Leaning your head on its big trunk,
You gaze up at the shimmering leaves covering its branches.
You take a deep breath and sigh as you release any worries or fears.
You find yourself releasing sorrows and pain,
Troubles and fears as that heavy energy is absorbed into the tree and released deep into the soil to be replenished and recycled by the earth.
You let everything go as you continue to breathe deeply,
Inhaling new life,
Exhaling that which no longer serves you.
You feel light and easy as you rest against the healing tree.
You feel light and easy as you rest against the healing tree.
You feel light and easy as you rest against the healing tree.
You feel light and easy as you rest against the healing tree.
You feel light and easy as you rest against the healing tree.
You feel light and easy as you rest against the healing tree.
Welcome back,
Take a deep breath,
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
