Welcome!
I invite you into this meditation practice where we are gonna start exploring by parts.
What is gonna be the practice of the 32 parts of the body.
Usually this practice is broken down in groups so we're gonna start with the first group and in this group we're gonna explore the hair,
Nails,
Teeth,
The body hair and skin.
So let's begin by taking our seated position and I would recommend you to take this practice in a seated position so you can have the whole experience of noticing your hair and your head completely free.
Let's begin by just noticing your breath,
How is it feeling in this moment,
The quality,
Any perceptions that you might receive from your breath.
If it's free maybe hold some tension.
So just take a couple of rounds of breath just making it naturally without forcing or adjusting.
Just noticing and feeling what's happening in this moment,
In this present moment on your breath,
On your body and maybe around you.
The quality of the space,
The air.
Just keep yourself time for adjusting every inhalation and exhalation.
Noticing if your inhalations are short or long and your exhalations are they short or maybe long.
Noticing your body settling into your practice,
In your body,
In your seated position.
Starting to get ready for the practice.
Noticing your chest or your belly if your breath is coming gently or maybe you are adding some strength or movement.
And just take your time.
Coming from the nose or maybe the mouth and notice how your breath is coming directly from the nose.
Maybe softening your exhalations through the mouth or directly from the nose.
Gently releasing.
Just take your time.
You're just noticing,
Grounding and finding the presence in your breath.
The whole experience,
What is happening,
What has changed,
What is just stable,
What has been released.
And maybe your breath starts to become just natural at ease.
Just as the thoughts in your mind,
Maybe any discomfort and tension in your body.
Just becoming loose or soft and fully relaxed.
And if you need to adjust,
Just do it mindfully,
Gently,
Adding some movement.
Otherwise,
Just notice the presence of the stillness in your body.
Just as your breath.
So you start to maybe feeling ready for the practice.
Bring your awareness directly to your head.
There is no need for moving or adding any action in the stillness.
With your eyes softened or maybe your eyes closed,
Just take a moment for observing directly in your mind,
Noticing how is the scalp.
Do you feel in the skin,
The follicles?
Maybe you can notice each follicle,
The line that starts the hair and it just becomes skin.
Maybe your forehead,
Around your ears,
On your neck.
Maybe you can draw the hairline,
Where it starts,
Where it just fades.
Notice your hair,
The length,
The quality of your hair,
The color,
Any sensations,
Or maybe any perception on your hair.
What has changed?
What is just normal,
Steady,
Or unchangeable in your hair?
If it's thin,
Strong,
Soft,
Just focus on perceiving.
And with that open awareness,
Extend that perception from head to toes and do it slowly,
Noticing the hair on your body.
You can start from your face,
Noticing your eyebrows,
Softening,
Framing your face,
Your eyelashes,
The length.
Maybe you can even notice the sensation on your eyelids,
Noticing the hair in your nose.
Take a moment for just noticing the movement when you are taking a deep inhalation and your exhalation.
Continue just widening that awareness towards the rest of your body,
As shoulders,
Your arms,
Knuckles.
Maybe you can notice the hair in contact with the clothes as a texture,
Maybe the warmth.
Maybe you can notice the humidity or any other perception as in the creases of your armpits,
The space.
Maybe tingling sensations,
Maybe the hair gently pulling from the clothes and just noticing.
Fully soft.
And continue noticing the rest of the hair in your body.
The hair in your belly,
The pubic hair,
The gentle hair on your legs,
Your feet.
And take a moment for noticing the nails,
Toenails on your feet,
The shape,
Texture,
What is in touch with the skin.
Maybe the space below the toenails,
The space between the toes.
Maybe trying to visualize how it looks like each toenail.
Any texture and color,
Any sensation.
And with that sharp awareness,
Notice the nails on your hands.
Noticing once again the shape without moving your hands,
Just notice.
Maybe you can notice the roughness,
The edges in contact with the cuticles.
Maybe they are strong,
Maybe they are weak.
The solidity,
The softness,
Any perception.
And notice the skin,
The skin of your hands,
The top of your hands,
The skin of your arms,
Maybe the elbows,
The texture in your armpits,
Shoulders,
The back,
Your whole back.
Everything that is covering at the front,
Noticing the chest,
Noticing the belly fully soft,
Noticing how the skin is expanding and contracting,
Noticing your glutes and your legs,
Noticing if there are areas on your skin with other sensations as itching,
Warmth,
Tingling sensations.
Areas that is just bringing more of your attention.
And other areas that maybe are completely neutral.
Areas that you haven't noticed.
Maybe at the back of the knees,
Maybe the calves.
Take a moment for noticing areas of your skin that is holding pressure.
Maybe the legs in contact with the ground,
Maybe your glutes supporting your whole body,
Maybe the back of your neck,
Any area.
And take a couple of rounds of breath for just perceiving.
Maybe you can notice areas where the skin recently had a scar,
An injury,
Maybe some burning,
Curdling,
Cuttings,
Scratches,
Maybe a mosquito bite.
And you might notice that there are going to be areas in your body that is just bubbling sensations,
Coming in and out,
Bathing,
And others that are being just steady throughout all the practice.
And lastly,
Notice your teeth.
Without using your tongue,
Just try to visualize the shape,
The color.
Noticing the roughness,
The contact with the gums,
The front of your lips,
Maybe the tissue in contact with the teeth.
If your jaw is fully relaxed,
Gently pressing your teeth.
And just notice.
Noticing the space.
And breathing naturally.
Gently you can start adjusting your body,
Maybe gently blinking the eyes,
Adding some movement in your body.
And do it slowly.
This was the first part of the 32 parts of the body.
Embaring solidity,
Embaring roundness,
Embaring space,
Embaring presence.
Thank you so much for allowing me to guide you in this practice.
It's been an honor and a joy to be here for you.
May the peace be always with you,
My friend.
Have a good day or maybe a good night.
