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 that you are a light as a feather and can fly like a bird.
You step outside,
Look skyward,
And take flight,
Like it is the most natural feeling to be free and floating above it all.
You soar higher and higher above the houses and buildings until all the people and cars seem like tiny little insects on the vast earth.
You fly beyond the city you live in and beyond the borders of the land you know.
You can soar,
You can spin,
You can dive and flip.
You are free and fearless.
You begin to fly over a deep canyon with a flowing river at its base.
You feel the wind whipping through your hair as you effortlessly soar through the canyon.
You begin to breathe deeply,
Taking in the gorgeous surroundings,
Deep red rocks lining the canyon walls,
Desert trees and flowers,
Flowing water beneath you.
The earth is perfectly balanced by the open blue sky and the hot shining sun.
You smile as you notice a flock of birds flying carefree at your side.
When you're this high up,
It all becomes simple.
You can see it all so clearly,
The bad and the good,
The life lessons you're learning and the perfect timing of it all.
You keep flying high above all the pain and suffering to your own spacious place of peace and understanding.
Welcome back.
Take a deep breath.
Release.
Continue on with your day with a little extra wisdom and light within.
Namaste.
