Zen Relaxation Meditation

Take time out to listen to the music
Close your eyes, take a deap breath,breathe in through your nose, hold and breathe out through your mouth. Repeat this three times or until you sense or feel the muscles in your body starting to relax.

Take your attention to the top of your head. Tighten the muscles of your face an neck, breathe in deeply, as you breathe out, let the muscles relax....

Tighten your arms and fists as well as your neck and shoulders. Take a deep breath in through the nose, hold and as you breathe out, release the tension.

Tighten the muscles in your shoulders and back, take a deep breath in, hold and as you breathe out relax the muscles.

Tighten the chest and the stomach, take a deep breath in, hold and when you breathe out, release all the tensions from your heart and solar plexus.

Take your attention to your sacral and sexual organs and buttocks. Clench and tense this area, hold and take a deap breath in through the nose, hold and breathe out and relax the tension.

Take your attention to t¡your legs feet and toes. Tense up this part of the body, take a deep breathe and as you breathe out, breathe out tensions. Keep your attention at your feet and visualize roots burrowing there way deeper and deeper into the earth. Feel your connection to the planet as a whole.

Reach up wards and tilt your head back, as though your are looking up towards the heavens, visualize a white light descending, filling your aura with light, see yourself absorbed within the light. Now imagine the body absorbing the light energy into each chakra and any area you feel out of balance.

Stay with this energy and light untill you feel yourself as one light energy.

Namaste
JNR

Please ask for permission to use this meditation (C)