Meditation On The Body

This meditation is the first stage of a 10 stage Meditation on the Body. This segment is a meditation on the head and face.

It is something that is part of my meditation practice. I usually practice this meditation after my early morning sitting meditation. However, it can be done whenever you have at least 30 minutes of undisturbed time to allocate for it.

I recommend doing this lying down on your back with your arms at your side or sitting up with your back straight like the girl in the picture or on a straight back chair.

As in all my meditation scripts on this sight  and in Seven Secrets to Stop Interruptions in Meditation, ellipses (…) indicate a pause for the period of an in breath and an out breath or slightly more, perhaps even five minutes. Comments are in brackets ([]) and may also indicate a count of breaths before going on.

Ready? Let’s begin.

We begin with six deep breaths. When you breathe in, breathe in completely and deeply. Hold your breath for a silent count of 3, and breathe out. Let the out breath be a letting go type of breath, much stronger and shorter than the in breath…

Now withdraw yourself into yourself and become aware of your body…

Be aware of no other spaces but these spaces…

Be aware of no other times but this time…

Be here… Be now… Be here, now…

Now bring your attention to the top of your head…

Feel the top of your head and invite it to relax…

Now your forehead… Relax…

Relax your eyebrows, your eyelids, and your eyes…

Say to your eyes, “I am happy and grateful now that I have eyes that are in good condition to see the wonders of life…” [Contemplate this for as long as you want…]

Relax your cheeks…

And nose…

Say to your nose, “I am happy and grateful now that my nose is in good condition to smell the flowers and the foods I love…” [Contemplate the sense of smell…]

Feel you lips and invite them to relax… and marvel at the sense of touch that they bring…

Say to your lips, “I am happy and grateful now that my lips and my whole body can experience the sense of touch and how wondrous it is…” [Contemplate…]

Feel you tongue in your mouth and relax your tongue… Experience the wonderful sense of taste…

Say to your tongue and mouth, “I am happy and grateful now that I can taste the food I love and speak kind words to my family and friends…” [Contemplate…]

Relax now, your chin… and jaws… and your ears…

Say to your ears, “I am happy and grateful now that I can hear the kind words of my family and friends as well as the wonderful sounds of nature…” [Contemplate…]

Now feel your whole head and face together…

Say to your head and face, “Relax…”

“Let go…”

“Breathe…’ [Repeat two more times for a total of nine breaths]

[To be continued tomorrow…]

Did you try this meditation? What did you think of it? Please share.