This is a fairly well known meditation. Sit or lie with your body in a comfortable position. The room should be either dark or the lighting dim. If this is not possible, make sure your face faces away from the light. The room should also be quiet.
Now tighten all the muscles of your body, and fix your gaze on a spot straight ahead. Slowly begin to count down from hundred to zero - at the same time, begin to completely relax the muscles of your body, starting with your toes and moving upwards - first relax your toes, then the feet, then the calves, the thighs, stomach and back, arms, etc. - all the time, while you're doing this, continue to count down from 100 to 0. When the muscles of your face are relaxed (and of course, by this time, your whole body is relaxed as well), gently close your eyes. Now your body is completely relaxed
Now, with your eyes closed, imagine yourself in a crowded place, full of people, full of bright, glaring lights and loud noises. Imagine yourself going down an escalator, leaving the 'plane' of the noise behind. The next 'level' the escalator comes to is quieter - there are less people, less lights, less noise. You leave this plane behind too, and continue to move down on the escalator. The next level you come to is even quieter - there is hardly anyone about, not much noise at all, and the lights are positively dim.
You continue to move down, level by level, until you come to a point where it is perfectly dark, perfectly quiet, and you are completely alone. There is nothing in the universe now but you - in a sense, at this point, you ARE the universe - YOUR universe. You lie down on a bed (you don't see it, you just know it's there) - it is so comfortable, you are so calm and relaxed, so detached from everything, just a calm, calm being resting in the center of darkness, at the center of the universe. There is nothing but you.
Remain this way for some time. Feel peace. Then, when you are ready to 'leave', 'get on the escalator' and rise again to the level of light and noise and indeed, the level of life The meditation is complete.
I trust this will be useful to someone. It is very good for reducing stress and calming the mind.
Now tighten all the muscles of your body, and fix your gaze on a spot straight ahead. Slowly begin to count down from hundred to zero - at the same time, begin to completely relax the muscles of your body, starting with your toes and moving upwards - first relax your toes, then the feet, then the calves, the thighs, stomach and back, arms, etc. - all the time, while you're doing this, continue to count down from 100 to 0. When the muscles of your face are relaxed (and of course, by this time, your whole body is relaxed as well), gently close your eyes. Now your body is completely relaxed
Now, with your eyes closed, imagine yourself in a crowded place, full of people, full of bright, glaring lights and loud noises. Imagine yourself going down an escalator, leaving the 'plane' of the noise behind. The next 'level' the escalator comes to is quieter - there are less people, less lights, less noise. You leave this plane behind too, and continue to move down on the escalator. The next level you come to is even quieter - there is hardly anyone about, not much noise at all, and the lights are positively dim.
You continue to move down, level by level, until you come to a point where it is perfectly dark, perfectly quiet, and you are completely alone. There is nothing in the universe now but you - in a sense, at this point, you ARE the universe - YOUR universe. You lie down on a bed (you don't see it, you just know it's there) - it is so comfortable, you are so calm and relaxed, so detached from everything, just a calm, calm being resting in the center of darkness, at the center of the universe. There is nothing but you.
Remain this way for some time. Feel peace. Then, when you are ready to 'leave', 'get on the escalator' and rise again to the level of light and noise and indeed, the level of life The meditation is complete.
I trust this will be useful to someone. It is very good for reducing stress and calming the mind.
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