Meridian Massage Meditation
First, breathe and feel your body.
- Sit in a quiet room in the lotus position (a cross-legged seated position in which the feet are placed on opposing thighs). If you can’t manage the lotus position, just sit comfortably.
- Close your eyes and breathe deeply and naturally for a couple of minutes.
- As your mind calms down, start to feel your body from the head, the neck, the shoulders, arms and hands.
- Feel your chest, abdomen, back hips, thighs, legs and feet.
Shoulders and Arms
- Lightly tap, then thoroughly massage your left shoulder, armpit, upper arm, elbow and forearm, wrist, hand and fingers.
- Close your eyes and feel your left shoulder down to the arms and fingers. Breathe in and out naturally. Focus on your breathe and the parts of the body that you just massaged.
- Do the same on the right side.
Face, head and neck massage, and tapping
- Start with your forehead. Gently massage your forehead, eyebrows, cheeks, chin and ears.
- Tap your head with your fingertips. Massage your neck muscles.
10. Close your eyes and feel your face, head and neck. Breathe in and out slowly and quietly.
Chest, abdomen and back
11. Gently tap your chest with your fist. Massage your rib cage, abdomen and back.
12. Clasp your hands together and reach up and breathe out. Let your hands gently fall to your side.
13. Clasp your hands together and reach forward. Let your hands gently fall in front of you.
14. Clasp your hands together in the back and open your chest and tuck your chin. Let your hands fall gently back in place.
15. Close your eyes and feel your head, face, neck, shoulders, chest and upper back. Breathe in and out slowly and silently.
Legs and Hip Joints
16. Sit on the floor and straighten your legs out in front of you. Tap your hip joints, thighs, legs and feet. Massage your feet thoroughly.
17. Turn the soles of your feet toward each other and breathe in. Breathe out while bending forward, reaching toward your feet.
18. Repeat Step #17, but try for a deeper stretch. Bend forward and attempt to touch your elbows to the floor.
19. Breathe in through your nose and breathe out through your mouth slowly. Feel your head, neck, shoulders, chest, back, hips and legs.
Twist and bend forward
20. Still sitting on the floor with your legs straight, bring your toes toward you. Bring your right foot back to your right knee, with your hand behind you touching the floor. Turn your upper body to your left and touch your right knee. Do the same thing on the opposite side.
21. With your legs straight in front of you again, bend forward and reach for your toes. Breathe out when you bend forward.
22. Kneel and put your hands on the floor. When you breathe in stretch your back upwards, like a cat. Breathe out, while lowering your back.
23. Lay face down. Push up with your arms and raise your upper body slowly.
24. Now, lie on your back and feel your whole body. Focus on your breathing.
25. Open your eyes and get up slowly.
Purpose of the Meridian Monitoring Meditation:
- Our body tries to send us signals to get our attention, telling us where our bodies need to rest and heal. This meditation can help you “hear” what your body is telling you, so you can prevent illness in the long term.
- If you monitor your body, your mind and body will be in harmony and this will help you live a more balanced life.
- The meditation helps you to place a busy mind on “pause,” so your body has time to rest.
- The Meridian Monitoring Meditation is true rest that can restore your mind and body.