The first part of meditation is just to get comfortable,
To settle in,
And to relax.
This is a form of meditation known as a body scan.
And in the body scan,
You're going to alternate your attention from one part of the body to the next.
As you do so,
Allow each part of the body that you're focusing in on to quiet down,
To settle in and to relax.
Go ahead and start by focusing in on the eyes,
The muscles above the eye and the muscles underneath the eye.
And as you focus in on the eyes,
Let your eyes relax.
Notice if there's any tension in the eyeball.
If there is,
Move the eyeballs into a position where there's perfect comfort and quiet.
Now shift your attention down to the muscles of the jaw.
Let your teeth separate.
Let your jaw drop.
Invite a deep sense of wonderful relaxation into the muscles of the jaw.
Now focus in on the muscles of the shoulder.
Let the shoulders relax.
In every tendon,
In every nerve,
In every sinew of the back,
Relaxing,
Quieting,
Calming.
And the muscles of the spine starting at the base of the skull.
And moving your attention down the back.
And as you move your attention down the back,
Letting your back relax.
Release.
Unwind.
And let go.
Now focus in on the muscles of the chest.
And a wonderful comfort beginning to settle into the chest.
Allowing the chest to relax.
To release.
To quiet.
To unwind.
Now focusing on the muscles of the abdomen.
From the solar plexus down to the base of the stomach.
Letting every muscle release and relax.
Letting the muscles to become still.
Now focusing on the muscles of the arms.
Start with your right arm.
Letting the shoulder and the bicep and tricep.
The forearm.
All the way down to the fingers.
Relax.
Sending a wave of relaxation.
From the hand into the fingers.
Now focus in on the left arm.
From the shoulder into the biceps and triceps.
Down to the forearm.
Unwinding.
Releasing.
Relaxing.
All the way down to the tips of the fingertips.
Thoroughly letting go.
Now focusing on the hips.
The muscles of the hips.
Let your hips relax.
Feel the hips settling in.
Quieting down.
Being still and quiet.
Now focus in on the right leg.
Relaxing with the upper thigh and moving the relaxation down to the knee.
Focusing in on the muscles underneath the leg.
The hamstrings.
And relaxing the hamstrings.
Down to the knee.
Feeling the muscles becoming soft and relaxed.
Feeling wonderful.
Now.
The muscles of the shin.
The muscles of the calf.
Becoming soft and quiet and calm.
Feeling the wave of wonderful relaxation flow all the way down to the toes.
And now the muscles in the other leg.
Starting with the top of the leg.
And moving that relaxation down the leg.
Moving the leg to relax down to the knee.
From the knee.
Down to the calf.
And moving that relaxation down to the toes.
Now take a moment.
And scan the body.
From the top of the head all the way down to the very tips of your toes.
Inviting your relaxation to double as you scan your body from head to toe.
From an Schulten involve.
Now in your imagination.
Imagine going to a place,
Somewhere in the universe,
Filled with love and light and healing.
A place of pure love.
A place of pure acceptance.
A place where the body and the mind and the spirit can rest and restore as they soak in the healing light.
And now that you're there.
In that wonderful place,
Step into the light.
And as you step into the light,
The light begins to move around you.
It's as if every cell of the body can feel the dance of light.
The dance of love.
And the body soaks in the light.
As you breathe in and breathe out.
Begin to breathe in the light.
And the calm.
The healing.
And you can imagine that light as you breathe it in.
The air,
The light moves into the lungs.
Filling the lungs with peace and quiet and calm.
And then from the lungs,
The light flows into the blood,
Which flows into the heart.
And the heart sends the light and love to every cell of the body.
Every quiet cell of the body.
Until the body,
Inside and out,
Is filled with love.
And light.
And healing.
Now it is time to reorient your attention to the outside world.
When you're ready,
You can open your eyes and bring the calm and the peace and the light with you.
Back to the present moment.
Gathering your breath now.
Focusing in on your breath for just a moment.
Preparing your mind for the rest of the day.
