One of my favorite ways to relax into meditation is what I call the Liquid Meditation. Strangely, this was an exercise my computer teacher first led my 6th grade class thought. It’s become a powerful tool for me to refocus and relax any tension so I’d like to share it.
*Find a comfortable sitting position.
*Bring your attention to your breath and quiet your thoughts.
*Visualize your body as a clear, empty container with an opening at the crown of your head. What’s it made of? Plastic? Glass? Crystal?
*Now imagine there’s an endless vat of liquid floating above you. Think about the color of the liquid. It could align with one of your chakras, or your mood. What’s the consistency of the liquid? Is it smooth and slippery like oil? Is it thick like molasses? Is it fizzy like champagne? Lastly, think about the temperature. Is it a warm bath? Hot like lava? Cool like a river?
If it’s a lot to imagine, try one of these starters:
-Warm, molten milk chocolate
-Cold fresh squeezed orange juice
-Hot liquid gold
-Turquoise tropical sea water
*Visualize the liquid pouring slowly through the crown of your head. It first fills each of your toes, relaxing every nerve. Then your feet and heels. Slowly, the liquid fills each of your legs. Feel it envelope your muscles. As it spreads up and out into your hips, imagine them relaxing and opening to accommodate the liquid. (I like to stay in my hips for a bit since I hold a lot of tension there). Feel the liquid fill your belly, relaxing the muscles, relaxing the breath. Imagine your spine straightening, your ribcage opening up a little as it moved into your chest. As it fills your shoulders, it begins to spill over and down your arms, into your fingertips, hands, wrists, then all the way up your arms to the shoulders again. This is also a great place to spend some time, focusing on the weight and temperature of the liquid. Next, the liquid moves up your neck, to your chin and the base of your cranium. Up to your mouth, nose and cheekbones, eyes, ears, forehead. Finally reaching the top of your head and overflowing.
*Focus on your breathing again. You should feel super relaxed and content.