This is a simple, relaxing meditation intended to settle the mind-body.
It may be used as preparation for another meditation. It may also be used as a tool to help cope with trama or stress.
- Choose a time and place where you will not be disturbed - you will need at least 10-20 minutes for this meditation. Note: A timer is not appropriate for this meditation.
- Sit with a straight back and relaxed posture, in a chair or cross-legged on the floor - whatever is most comfortable, stable and relaxed.
Unlike the other kinds of meditation, you can do this meditation laying down. If you are doing it as preparation for another meditation, however, you should be upright to encourage wakefulness.
- Closing your eyes is probably helpful here, but not required. If your eyes remain open, simply rest them on the floor in front (or the ceiling if you're laying down).
- Take three long, deep breaths.
- Gently bring your attention to the crown of your head. Take at least 10 seconds to quietly observe this area.
- Any time you notice tension:
- Gently tense the muscles in the area (if applicable), and then release.
- breathe deeply into the tense area - imagine and intend that you are breathing not just through your nose, but through the skin itself.
- Allow the tension to fall away.
- Gently move your attention to your left ear. Take at least 10 seconds to quietly observe this area.
- Again, notice any tension, and release it as described above.
- Repeat this process, slowly working your way through the body, with your ears, your eyes and brow, your nose, your cheeks, mouth, jaw, neck, shoulders, upper arm, lower arm, wrist, hand, fingers, thumb, upper chest, side, upper back, abdomen, lower back, buttocks, hips, groin, upper leg, inner leg, knees, lower leg, ankle, foot, and toes.
- Be gentle when you arise from meditation.
There are guided audio meditations available on the Internet. You can listen to these on your computer, phone or audio player. Using a guided meditation can help you when you are new to meditation.