Meditation for the Physical Realm

Sit comfortably with your back straight and your eyes closed.  Turn your attention to your feet and say or think these words:

Feet, be calm and tranquil.  Wait in peace until I need you again

Legs, be calm and tranquil.  Wait here in peace until I need you again.

Hips, be calm and tranquil.  Wait here in peace until I need you again

Stomach, be calm and tranquil.  Wait here in peace until I need you again.

Chest, be calm and tranquil.  Wait here in peace until I need you again.

Back, be calm and tranquil.  Wait here in peace until I need you again.

Arms, be calm and tranquil.  Wait here in peace until I need you again.

Hands, be calm and tranquil.  Wait here in peace until I need you again.

Neck, be calm and tranquil.  Wait here in peace until I need you again.

Scalp, be calm and tranquil.  Wait here in peace until I need you again.

Face, be calm and tranquil.  Wait here in peace until I need you again.

Now scan your body and feel how relaxed it is.  If any part of you isn’t “being” calm and tranquil, ask it again.  Now say:

Body, as you rest and wait, reveal your wisdom to me.

Rest and wait.  Be aware of your body.  Is any part presenting itself to your attention?  Listen to what your body has to tell you.  Did you notice until now that your knee aches?  It needs attention.  Is your neck revealing its stiffness?  It needs your attention.  Are you hungry or tired?  You need to eat or sleep.  Now, say:

Body, I will attend to you.  Now, I need you again.  Thank you for your wisdom.

~ Taken from, “The Complete Idiot’s Guide to Meditation” by Joan Budilovsky & Eve Adamson