This is a Vipassana inspired meditation.
The word Vipassana means to see things as they really are,
Or inside.
It's an ancient meditation practice focused on watching the mind and body connection through physical sensations.
The goal is to experience sensations without reacting with craving or aversion,
Which breaks the mental habit patterns and reduces suffering.
Focusing less on the intellect and more on an experiential level.
Finding a quiet,
Calm place to begin this practice.
Allowing yourself to find a comfortable seated posture if possible.
Welcoming yourself into the practice.
Starting by bringing the awareness to the breath.
The practice of Anapana.
Is recognizing the breath as it comes through the nose.
Witnessing the breath.
As it comes through the nostrils.
And out of the nostrils.
Not changing the breath.
Just accepting it as it is.
Whether that be slow and steady.
Or more irregular.
Can you be with the breath?
In any form.
Allowing this breath.
To bring full awareness.
To the area.
Of the knurls.
Bring in the mind.
To this present moment.
Accepting the experience of breath.
As he is.
Every change in.
And eat you.
Is the bear stronger?
Through one nostril than the other.
Does it feel cool?
As you breathe in.
And warmer as you exhale.
Recognising what sensations.
Are available.
Around the area of the nose.
If the awareness drifts off,
That's okay.
Maybe just taking a little bit more of a stronger breath.
To redirect the attention to the nose.
Stay in present with this awareness.
If this is your first experience of Vipassana,
You might want to pause this meditation.
And just be with the first stitch.
Practicing the anapana.
Allowing the mind to become sharp.
And connected to the breath in this one area.
Slowly starting to bring in your awareness of sensations in this one specific area.
We're then going to move into our second stage of Vipassana.
So we're going to start to bring our awareness into the top of the head.
Just becoming present with this space.
Acknowledging the senses that you can feel.
At the beginning of the head.
And then we're gonna begin to take a scan.
Of the body.
So moving your awareness slowly through the body,
Through the forehead.
The nose.
The lips.
Is there any sensations coming from the outside?
Or maybe from the inside.
This can be a cool breeze.
An inch.
Or something that you want to avoid or move away from.
Our practice is going to be to recognize where we want to avert.
Or maybe there's a nice sensation of warmth.
Softening.
Maybe we want to cling or crave these sensations.
We're just practicing witnessing.
Around the back of the head.
Into the throat.
The shoulders down the right shoulder.
Into the top of the right arm.
The elbow.
The lower arm.
The wrist.
The hub.
Into each of the fingers.
And the fingertips.
Recognizing if there's any parts that feel slightly blind.
And just focusing your attention on them spots.
You maybe start to feel some vibrations,
Some tingling.
Any sensations.
Are welcome.
Moving up into the left shoulder the left upper arm.
The elbow.
The lower arm.
The wrist.
The hand.
All of the fingers.
And each of the fingertips.
Again,
Recognizing if there's any flaw of sensation.
Or if there's anything that feels slightly gross in sensation,
Bring your awareness into that spot for a moment.
And just recognise the nature.
The impermanence of sensation.
Moving into the front of the body.
The chest.
And the stomach.
Bend the shoulders and down the back of the body.
Feeling the body seated on the ground.
Moving into the waist.
The right hip.
The right glue.
The right thigh.
The knee.
The lower leg.
The ankle.
The folds.
And each of the toes.
Moving into the left hip The left glute.
The left thigh.
The knee.
The lower leg.
The ankle.
The foot,
And each of the toes.
Again you maybe want to pause the recording and just find this flow.
At your own speed.
Or if not,
We're going to work backwards up the body.
Starting at the feet.
The ankles.
The lower leg.
Moving through the body.
Maybe one leg at a time.
Or we can start to.
.
.
Join both sides of the body.
Moving up through both knees.
Both eyes.
Both sides of the waist.
And bath glues.
Stopping and recognising any sensations.
Moving through the waist and the glutes.
Through the front of the body and the back of the body.
Through both fingertips,
Hands.
Wrists,
Lower arms,
Elbows,
Upper arms,
The shoulders,
Up through the neck.
The face.
And back to the top of the head.
We can then start to sweep the body.
Starting from the head all the way down to the feet.
And coming back up through the feet.
To the top of the head.
Recognising any blind spots or any gross sensations.
And just spending some time.
Observing the sensations.
Continuing this process for as long as needed.
Allowing the mind to become equanimous.
Finding the balance within.
And from this place,
We're going to offer metal.
So feeling that calmness.
And just allowing yourself.
To relax into the practice of Metta Brahma.
May all beings be well.
May I forgive and pardon.
Anything?
Or anyone.
That is causing me suffering.
Male beings.
Be happy.
Allowing the energy of matter.
To move through the whole system.
Allowing yourself to.
.
.
Feel and send and be.
In matter.
Wherever you're at in your practice.
However the day has unfolded.
And as you step.
Into next part of your journey.
Allow the Dharma.
To be with you.
Floor from you.
And guide you.
Be happy.
