Mettavalokanaya_Buddhist_Magazine_March_2019

The
Amazing
Relaxation
Zen….
Let’s practice the relaxation Zen.
What is relaxation? Relaxation is
no attachment. Let all of the stress
disappear from your body. Let your
body be air, be light, so easy, so soft. It’s
like you melt into the universe. When we
practice relaxation, we may either stand
or sit. Before we practice relaxation, let’s
adjust our bodies and minds. Visualize
our bodies are as flexible as sponges.
When we squeeze a sponge, it becomes
small and tight. When we release the
sponge, it immediately returns to its
original shape.
To practice relaxation, we first start
from our bodies’ support posts. Let’s
relax our skeletons. To relax the skeleton,
we begin with our skulls. Let them be as
soft as sponges, floating in space. No
pressure, very comfortable, very soft.
Next, let our jaws drop, let the facial bones
be as easy as a baby’s, smiling naturally.
Then, let’s loosen our neck bones one
by one. Our neck bones are very, very
soft. And full of air, very comfortable,
no stress. Next, let’s drop our shoulders.
Vacuum out all of the stress. Let them
float comfortably. Now, let’s relax our
arms, hands, palms and fingers. Let them
fall softly down. Let all of the weight
drop to the ground and fall to the center
of the earth. Now, our arms are relaxed.
Now, let’s relax our rib bones. They are
very soft and very relaxed. Each rib is
fi l l ed wi th ai r, h an gi n g ab ove o u r o rgan s .
Let’s drop our shoulder blades, too.
Completely loosen them and release
them. And fill our spines with air, from
top to bottom; loosen every disc; let
them float. Then, our hip bones, thigh
“You are
standing in
the universe’s
brightness”….
bones, knee caps, calf bones, foot bones
and toe bones -- every bone is full of air,
relaxed completely. Now we are standing
on the earth. Let’s give all our weight to
the earth. Then, melt into it. Next let’s
relax our skin, and muscles. Let’s begin
with the skin and muscles of our heads.
Visualize the muscles of our heads are
balloons; full of air, very soft, light, and
relaxed. Our facial muscles are relaxed
and perfect; just like a baby’s, smiling
forever. Our necks are very soft, relaxed,
and comfortable. Our shoulders, arms,
hands, palms and fingers are completely
relaxed. Feel your arms floating. You are
swimming in air. Your chest, abdomen
and the sides of your body are also
relaxed totally. You can feel air coming
in and going out from every inch of your
skin. Every inch of your skin is full of air
and very relaxed and soft.
Your back, waist, hips, thighs,
knees, calves, feet and toes are all
relaxed completely. Now you are a
balloon full of air. Now the body is so
comfortable, so light, floating without
pressure. Next, we are going to relax
our inner muscles and organs. First,
let’s begin with our brains; relax from
the center of our brains. Release all of
the stress. Let every cell of the brain be
like a bubble, pressureless. Release from
inside to outside. Every part of the brain
is relaxed. Then, our eyes, relax from
inside of our eye balls. Let the white
of your eyes be as blue as an ocean, a
baby’s eyes. Then, let’s relax our ears
from inner ears to middle ears to outer
ears. Completely released and relaxed.
Relax our noses from inside to outside.
Our breathing systems are clear and
comfortable. The air goes through every
part of our organs and cells smoothly.
Our mouths, tongues and teeth are all
relaxed. Our throats are relaxed from
inside to outside, our shoulders, arms,
hands, palms, and fingers, are all relaxed
from insides to outsides.
They become soft and without
pressure. Our chests, abdomens, hearts,
livers, spleens lungs, stomachs, and
intestines are all relaxed completely.
We can feel they are breathing by
themselves, very light, very gentle,
without the slightest stress. Our backs,
waists, kidneys are all relaxed. Hips,
thighs, knees, calves, feet and toes -- all
of the muscles are completely relaxed
from inside out. You can feel every cell
is breathing. Every pore is open. Air goes
through your body, in and out, freely. All
of the air, inside of your body and outside
of your body, is one. Now we are going to
transform the body, raise the energy of
life. Now, let’s visualize every cell of our
bodies is completely relaxed. They are all
breathing happily. There is no stress on
any cell. Every cell is as light, and soft as
a snow flake, very light and soft. In the
clear blue sky, the sun is shining brightly.
The lights are shinning on your body. Your
body is melting, turning into crystal clear
water, without any pressure. Your hair
is also turning into crystal clear water.
Your skull and brain are also turning into
crystal clear water.
Your eyes, ears, nose, and mouth
the whole head is turning into crystal
clear water. Your neck, throat, shoulders,
arms, hands, palms, fingers are all
becoming crystal clear water. Your chest,
abdomen, heart, liver, spleen, lungs,
stomach and intestines are all becoming
crystal clear water. Your back, waist, and
kidneys -- the whole upper body turns
into crystal clear water. Your hips, thighs,
knees, calves, feet and toes are becoming
crystal clear water, too. Now you become
crystal clear human-shaped water. Now
the bright sun light is getting brighter.
Every part of your body is getting lighter.
Now the body is not just turning into
water, but evaporating into air. Now your
hair is turning into air. No pressure at all.
The skull, brain, eyes, ears, nose, and
mouth -- the entire head is becoming
air. All of the pressure disappears. Your
throat, neck, shoulders, arms, hands,
palms, fingers are all becoming air. You
melt into the air.
Your chest, abdomen, heart, liver,
spleen, lungs, stomach, intestines, back,
waist, and kidneys are all becoming air.
Hips, thighs, knees, calves, feet, toes
are all becoming air. Now the pressures
are all released. The body is becoming
air. Your body is joyful. The energy
level moves up. Now the whole body is
turning into bright light. It’s as unreal as
the rainbow, and as clear as crystal. Your
body is the bright sun in the clear blue
sky. Your body is becoming transparent
and glittering. Your hair is becoming
bright sunlight. Your skull, brain, eyes,
ears, nose, mouth, the whole head is
becoming bright sunlight. Your throat,
neck, shoulders, arms, hands, palms,
and fingers are becoming bright sunlight.
Your chest, abdomen, heart, liver, spleen,
lungs, stomach, intestines, back, waist,
and kidneys are all becoming bright sun
light. Your hips, thighs, knees, calves,
feet and toes are all becoming bright
sun light, as clear as crystal, shining on
the universe. The universe is also shining
back onto you.
Now, it’s not just your body which
is bright and clear; the universe is bright
and clear, too. Now you are standing
in the universe’s brightness. Your body
is shining the endless bright light on to
the universe. And the universe is also
shining the endless bright light on to you.
The universe is transparent, and bright.
Now, your body is very comfortable and
blissful. There is no stress. And your
thoughts are becoming clearer and
clearer. You notice that the past thoughts
have passed. The future thoughts are
not yet here. You don’t have to think
about it. The current thoughts -- one
after one -- are very clear, and you can
see the thoughts better and better, until
finally, there are no thoughts, not even
the thought of brightness. There is no
imagination in the entire body or mind.
You and universe are one. The one shines
the bright lights by itself. Your mind is
completely empty and enlightened.
You are aware of everything. It is like a
mirror. It is clear and reflects everything
clearly. You are bright, empty and full of
peace.
Now, let allow our minds to
come back to the normal state; put the
universe’s bright light into our hearts.
Open your eyes. Slowly move your bodies
from side to side; gradually increasing
the action. Slowly bring your bodies and
minds back to the normal state. Now
your bodies and minds are full of power,
full of energy. And full of brightness.
Everything is perfect and peaceful.
Thailand
The World Famous Buddha
Painting Master, Earth
Zen Person, International
Meditation Teacher, Founder
of Enlightening Earth
Association, Buddha Cultural
& Bodhisattva Association in
Taiwan
Most Venerable Master
Chi Sung Hung
28 l Mettavalokanaya l March l 2019 l www.mettavalokanaya.com www.mettavalokanaya.com l 2019 l March l Mettavalokanaya l 29