This type of meditation can be done either by laying down or by sitting on a chair or a cushion with your spine straight.
Take a few long.. deep.. breaths and breathe out… slowly. Bring your attention to your forehead, feel your forehead; release & relax any tension or discomfort you feel there.
Now bring your attention to your eyes, feel your eyes; see if there is any tension or contraction around your eyes, breathe into them; release and relax the muscles around your eye…., let go of all pressure around your eyes.
Now bring your attention to the area around your mouth, open your mouth and give it a good stretch; then release and relax all the muscles around your mouth.
This time take a few deep.. long.. breaths and bring your attention to your throat, chest, lungs, heart, liver, kidneys, stomach, intestine, all the other organs of your body; feel their sensations and breath into them, release and relax …, let go of any discomfort or tension you feel in these areas of your body.
Now take a few deep.. long.. breaths and bring your attention to your neck, shoulders, arms, elbows, hands, fingers, upper back, lower back; release and relax ..let go of any tension, pain or discomfort you feel there. Bring your attention back to the breath.
This time bring the attention to your inner and outer thighs, to your knees, your legs, your feet, your toes, see what is going on there. Breathe into any sensations you feel…., release and relax your legs, move your toes and bring your attention to the breath.
This time take a few deep… long… breath, and breathe out slowly, then bring your attention to your entire body, from top of head to the tip of your fingers and toes, feel your central spinal axis and all the nerves connecting from there to the surface of your skin, relax and release any discomfort or tensions.
Now breathe in all that is good, in peace and ease…., breathe out all negativity, tension, and dis-ease…; Let go and release it all from your body, mind and heart fields.
Now slowly and gradually open your eyes and go on with your daily activities. Remember to smile and breathe!
Namaste!
Gita Nilforoush
Published Feb 23, 2016
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