After the spinning® workouts I teach, the class does some stretching and then we lie down for my adapted version of shivasana, yoga’s corpse pose. Today’s meditation came to me in one of those sessions. And since last week’s blog focused on putting attention to the back of the head to help you sleep, I thought this might be a nice follow up.

Photo by Flickr user fdecomite

Click here for the audio version.

Find a comfortable posture. Although I usually recommend sitting for meditation, it’s fine to lie down for this. You may fall asleep, however, so set an alarm if you have someplace you need to be later.

Notice how you are breathing without changing anything. Allow the breath to naturally flow in and out. Become aware of the parts of your body involved with this simple movement - the ribs, shoulders, even the back of your head.

Now imagine a smooth pearl - about the size of a small pea - resting on the area between your eyebrows. It can be any color you’d like. It feels light and cool on your skin. There’s a tiny force - a delicate energy - pulling upward on it to your hairline. Feel the gentle movement and allow it to happen on its own. Now it rolls further to the crown of your head. Take a moment to enjoy its presence there. It begins to roll down the back of your head. You can feel its cool, smooth surface almost imperceptibly massaging your scalp. Follow it down to the base of your skull and again take a moment to enjoy its presence there. You can imagine it staying in the same place or you can allow it to continue its descent down you back, hips and legs. If any thoughts come in that disturb the process, return to imagining the pearl on any point along its journey. Your can also repeat this by bringing the pearl back to your forehead.

If at any time you need to change your posture, do so without concern. The pearl will stay with you.

Find a comfortable posture. Although I usually recommend sitting for meditation, it’s fine to lie down for this. You may fall asleep, however, so set an alarm if you have someplace you need to be later.

Notice how you are breathing without changing anything. Allow the breath to naturally flow in and out. Become aware of the parts of your body involved with this simple movement - the ribs, shoulders, even the back of your head.

Now imagine a smooth pearl - about the size of a small pea - resting on the area between your eyebrows. It can be any color you’d like. It feels light and cool on your skin. There’s a tiny force - a delicate energy - pulling upward on it to your hairline. Feel the gentle movement and allow it to happen on its own. Now it rolls further to the crown of your head. Take a moment to enjoy its presence there. It begins to roll down the back of your head. You can feel its cool, smooth surface almost imperceptibly massaging your scalp. Follow it down to the base of your skull and again take a moment to enjoy its presence there. You can imagine it staying in the same place or you can allow it to continue its descent down your back, hips and legs. If any thoughts come in that disturb the process, return to imagining the pearl on any point along its journey. You can also repeat this by bringing the pearl back to your forehead.

If at any time you need to change your posture, do so without concern. The pearl will stay with you.

As a mental health professional, an owner of a fitness studio, a writer and a wife, mother and grandmother, I have found meditation to be helpful in every aspect of my life. Let's talk... My novel, A Barroom View of Love, is in an online contest. To watch the video pitch and vote go to nexttopauthor.com/?aid=580 You can also contact me at susanmmorales@yahoo.com or check out my websites: susanscottmorales.com and bodiesinbalancefitness.com