3. Preparation : The Body

Episode : Setting Up The Body

This is a production of TheCEOMonk.com publisher of the book:  “A CEO, an Entrepreneur, a Tourist and the Monk.

Now, let’s begin meditation.

You may sit on a straight back chair or on a firm cushion on the floor.  If you are sitting on the floor, start my adjusting your sitting position into a meditation posture. With your legs folded into a Cross-legged position, with your right foot resting over the bent left leg.

If you are sitting on a chair, sit comfortably with your feet  squarely planted in front of you,  without leaning against the back of the chair.

Keep your back straight and chin tilted down slightly, resting the head comfortably on the shoulder.

Place the back of the left palm gently on your lap, with your fingers straight. Rest the right palm over the left palm, with the index finger of the right hand touching the tip of the left thumb.

Breathe in deeply and slowly.  feel the relaxation as you breathe out.

Very slowly and very gently, close your eyes, without squeezing them too tightly, as if you are about to doze off to sleep.

Breathe in by Inhaling through your nose and breathe out by exhaling through your lips or nose.

Allow the air to fill you lungs completely when you inhale.

Imagine you are sitting alone at your favourite place in the world where you feel completely at ease, safe, and happy.

Imagine that the air that surrounds you is filled with peace and stillness

Let's begin to Relax every muscle in your body…. letting go of any signs of tension.

Start by relaxing the muscles on the TOP of your head. …..scanning down the body.. relax your forehead

Relax your eyelids…..And the muscle at the side of the eyes.

Relax your cheeks …..And your lips

Allow your Chin and jaws to be loose and slack.

Begin to loosen the muscles around your neck. …And in your shoulders

Feel the relaxation spreading to your upper arms and around your elbows,

Down to the lower arms, around your wrists, to your palms and and all the way out to the tips of the fingers.

Begin to relax the muscles in the chest and your trunk.

Relax your shoulder blades …. And all the muscles along your back

Loosen the muscles around your waist,  stomach and  …..All the way down to your hips.

Relax

Loosen the muscles of your buttocks ….And feel the relaxation spreading down to your thighs….to your knees

Down to through the calves …. around your ankles … To your feet and all the way out to the tip of your toes.

Relax

Allow every single muscle in your body to be… loose …. slack……relax. . pause

Just sit here without feeling the need to do anything.  Let it be.  Let everything go. Just be here.

Breathing gently.  Keeping the awareness at the center of the stomach, inside the abdomen. 

Let the mind sit here. comfortably and relax.

Breathe in.. Breathe out.. imagine all the cells in your body smiling happily..

keep a slight smile on your lips as you continue to mediate in silence .. till the end of time.

Clear and bright. Soft and happy.   Slowly, bring your awareness back to your body.  Starting from the center of the abdomen.   Feel the outline of your body becoming clearer.  Be aware of your chest rising and falling with each breathe.  Bring your awareness back to your sitting position, your body, and the place you are sitting. When you are ready… gently open your eyes.

This is the end of the meditation session.  Be thankful for your experiences and the time spent today.  Whatever the experiences you have during this session do not be attached to them.  Attachments create expectations that make it hard to “let go” during meditation.  Throughout the day whenever you can, bring the mind back to the  center of your abdomen - the home of the mind - and maintain a gentle smile on your lips.