The meditation described in this Part 2 of Meditation on the Body encompasses the neck, shoulders and arms. It is a continuation of the meditation on the head and face in Part 1. Each stage is numbered with a number in brackets.
It is probably best to review Part 1 before going on to this part.
As before, I recommend doing this lying down on your back with your arms at your side or sitting up with your back as straight as possible.
Just like in my meditation scripts 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.
The numbers in brackets indicate the stage of the meditation. Recall that there are a total of 10 stages.
This meditation begins where Part 1 left off.
[2] Now bring your attention to your neck…
Feel the inside of your throat…
Relax your neck all the way around…
Relax your shoulders… Let them drop another quarter of an inch…
Now say to your neck and shoulders, “Relax…” “Let go…” “Breathe…’ [Repeat two more times for a total of nine breaths]
[3] Relax your upper arms…
And elbows…
Relax your forearms…
And wrists…
Relax your hands… fingers… and finger tips…
Now back up to your fingers… Relax…
Relax your wrists and forearms… your elbows… your upper arms…
Now say to your arms and hands, “Relax…” “Let go…” “Breathe…’ [Repeat two more times for a total of nine breaths]
[4] Now bring your attention to the top of your spine just below where it meets your head at the first cervical vertebrae…
Relax each cervical vertebra as you slowly move down your spine with your imagination and feeling…
Continue relaxing your back on down the thoracic part of the spine… slowly… one by one to the best of your ability…
As you practice this, you will get better and better at feeling the individual vertebra…
Continue on down into the lumbar region of the spine… vertebra by vertebra…
Then you come to the sacrum and relax… And the tail bone…
Now relax the entire spine and back…
Say to your spine and back, “Relax…”
“Let go…”
“Breathe…’ [Repeat two more times for a total of nine breaths]
[To be continued tomorrow…]
This meditation is complete without the preparation given in Meditation on the Body. You can try it if you want and it will have a great deal of benefit on its own.
Did you try Part 1 before trying this part? Did you try this part by itself? What was your experience? Please share.
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