This is a practice called Kaya Stereo which translates to Body Steadiness.
In this meditation,
Our goal is to observe the state of our body,
Observe without judgement,
Observe with complete stillness.
Now find a comfortable seated position.
You may wish to sit on a block or cushion with your hips elevated,
Or on the edge of a chair with both feet firmly planted on the ground.
Place your hands in your lap.
You may also practice with the mudra of your choice.
Let your spine be long.
Rest with poise and ease.
When you're ready,
Close your eyes.
Start to observe the quality of your breath.
Is it long and deep?
Or fast and shallow?
With the persuasion of each exhale,
Allow your breath to become smooth and calm.
Feel the cool air at your nostrils on each inhale,
A warm steady gush on each exhale.
Inhale life and nourishment.
Exhale tension and stress.
Keep this steady pace.
Feel your chest rise and fall,
Its natural rhythm coaxing your body and mind into greater relaxation.
Start to become aware of your feet.
Are they cold,
Warm,
Heavy or light?
Observe without judgement.
Now become aware of your legs.
How are they feeling right now?
Notice with stillness.
Resist any urge to move your body.
Now do the same for your hands and arms.
Do they feel cold,
Warm,
Light or heavy?
Now bring your awareness to your pelvis.
Do you feel grounded and supported?
Now become aware of your belly.
Is it relaxed or tense?
Now slowly,
Gradually,
Do the same for your ribs,
Your chest,
Shoulders and face.
Notice the sensations as you move your awareness upwards.
Breathe.
Now imagine stepping outside of your physical body.
Observe your entire being from the front.
Moving in an anti-clockwise direction.
Now observe your body from its right side.
Moving once more,
Look at your entire body from the back.
Can you trace the outline of your body?
Now look at your body from its left side.
And finally,
Observe your body from the top.
Now return into your physical body and feel your weight pressing down.
Supported by the floor,
By the earth underneath.
Breathe.
Now feel the stillness of your feet.
The stillness of your shins.
Your knees.
Thighs.
Pelvis.
Belly.
Ribs.
Chest.
Feel the stillness of the entire length of your spine.
Feel the stillness of your hands.
Forearms.
Elbows.
Upper arms.
Armpits.
Shoulders.
Feel the stillness of your ears.
Your face.
The back of your head.
The top of your head.
Notice the stillness of your entire body.
Now start to deepen your breathing again.
Making each inhale and exhale long,
Intentional and loving.
Sense into each loving breath.
Sense into the state of your physical body.
Now ease yourself from stillness by wriggling your fingers and toes.
Turn your head from side to side.
Place your palms together at your heart center.
Bow your head slightly and feel your breath lightly graze your fingertips.
When you're ready,
Blink open your eyes.
May this practice of steadiness support you across the day.
