Adapted from “Boundless Healing”~ Tulku Thondup

Preparation: This is a sitting meditation. You want to sit in a position that is stable and comfortable- allowing yourself to be physically at ease and mentally alert. Your spine should be more or less straight- holding your upper body erect as if you were pulling it up slightly (*see- “Posture”- “Intro. Readings” for more info.). Eyes can be slightly open or closed depending upon your ability to remain undistracted and alert. Relax your muscles with some simple diaphragmatic breathing-  normally and naturally- calming and quieting your mind and body (*see- “Breath”- “Intro. Readings” for more info.). Peace of mind/heart and body are pivotal in our healing exercises.

You will slowly go from one part of the body to another deepening your feeling of calm. This exercise is an abbreviated body scan.  Spend as much time at each body part as needed- bringing an awareness of calm there. If you experience areas of tension- simply bring awareness to them. Allow the tension to reveal itself- breathing and acknowledging to let it go… merging and melting into feelings of relaxation and calm.

Practice: When ready, begin this exercise with focusing your attention on the breath. On the inhale- you are breathing in calm and peace. On the exhale- you are breathing out any stress and tension in the body. As best you can, keep this focus for a couple of minutes- allowing yourself to feel calm and relaxed- breathing normally and naturally.

Start with the soles of our feet- bringing awareness of calm there. Then, slowly and gently expanding your feeling of calmness to your feet- actually feeling that your feet are calm. Then, slowly and gently moving your attention to your legs…. then to your abdomen… your upper body… and your shoulders. Feel that your arms, hands, and fingers are calm. Bring calmness to your neck. Feel that your head is calm. Bring awareness of calm to your brain. Enjoy the feeling of calmness and peace there.

When you feel complete in each part of your body, simply bring your awareness to your whole body again. Enjoy the feeling of your body’s being one in deep calmness and peace…  breathing, relaxing, and rejoicing in this state of open awareness- without grasping at it or analyzing it. Let yourself merge with the feeling of calm and remain in oneness with it… flowing naturally and silently. Allow yourself to rest in this sense of relaxation and calmness… quieting the mind and the body… just breathing for a couple of more minutes- relaxing in the open awareness of being one with infinite peace and joy.

When ready… as best you can… slowly and gently coming back into the activities of the mind and body outside of our focused & comtemplative awareness.

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