This is the fourth and final installment of Meditation on the Body. In this segment, we will progress into pelvis and hips, and then down to the legs and feet.
As before, you can choose to do this meditation lying down on your back with your hands at your side or sitting up with your back straight.
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 3 left off. You might want to review Part 1, Part 2, and Part 3 before going on.
Ready? Let’s begin.
[7] Now bring your attention into your pelvis and hips…
Allow them to respond to your awareness and continue to relax…
Say to your pelvis and hips, “Relax…”
“Let go…”
“Breathe…” [Repeat two more times for a total of nine breaths]
[8] Let this feeling of deep relaxation penetrate down into your thighs…
And allow the feeling to move into your knees… calves… ankles…
Down into your feet… toes… and tips of your toes…
Nos say to your legs and feet, “Relax…”
“Let go…”
“Breathe…” [Repeat two more times for a total of nine breaths]
[9] Now you are completely and deeply relaxed… from the tips of your toes… to the top of your head…
And from the top of your head… down to the tips of your toes…
Now tell your whole body to “Relax…”
“Let go…”
“Breathe…” [Repeat two more times for a total of nine breaths]
[10] Now just be there with your body… which is deeply relaxed… and observe how you feel…
Any time you feel a body sensation, place your attention there… and breathe into that spot…
Now just be there with your body and breath…
Allow yourself to drift off, if you like…
Just be in your body…
You can even allow yourself to go to sleep…
I hope you enjoyed these four segments on Meditation on the Body.
Please share your comments below. Are you interested in an audio recording of this complete meditation on the body?
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