For today's meditation,
I wanted to introduce you to one of my favorite meditations.
This meditation has to do a bit about embodiment and a bit about our body and space and our awareness and some feelings and perceptions we may or may not know about.
Whether we get them or not is not that important and that can come later.
What's more important is just really being in the process of whatever we're doing.
So if you're sitting,
You can even do those lying down.
If you're doing it standing,
You can.
I might recommend sitting.
Just find a comfortable spot and at the beginning of almost all of our practices,
We're going to just find comfort.
So we find a place to sit or lay.
We take a moment just to allow ourselves to sit or lay there.
Sometimes I think about the process of transition.
So we are transitioning from whatever we did before to sit down.
Sometimes we're still actually partly in before coming through to now.
So that can take some time to arrive.
And once we are arrived,
We're going to just become aware of our back body,
The back of our body.
So if you're on a chair,
You might notice sensation if you're up against the back of a chair.
If you're lying on the ground,
You might notice the back of your body on the ground,
All these things.
And just start to notice this sensation,
This outline of your back body and doing your best not to go too much into the story or the competitive mind or the need to know or any of that that can happen.
We're just checking in,
Filling in the blanks,
Filling in the not blanks,
Becoming aware of our back body.
And then after some time,
We'll put that down and we'll start to become aware of our front of our body,
Body hanging in space.
So we might say,
Oh,
The back was touching something,
The front isn't.
Well,
The front is touching,
It's touching space.
And so it's also being touched by space.
And we can put that down and become aware of your right side of your body.
I'm just saying that right side,
And then noticing your left side of your body.
Put the right down and just focus on the left.
And again,
Doing your best not to get too cognitive,
Too thinking about it.
Even it might be that one side is very different than the other.
Don't go into analysis if you can't,
Try not to,
Just see what you see.
That's perfect.
And putting that down.
So we've found a front and a back and a left and a right.
Be aware of the bottom of the body,
Bottom of your body here.
And that can be however you define it.
It might be what you're sitting on.
If you're sitting,
It might be your bum,
It might be your feet,
It might be the backs of legs.
It could be anything that you sort of define as bottom.
It could also be a,
You divide a line of top and bottom in half and you do a bottom.
All what you want for today can change the next time you do it.
And then becoming aware of the top of your body.
Again,
It can be your shoulders,
The top of the head,
Or it might you had that halfway point before,
Most likely be the other half and just allowing to come what comes.
And so we've now mapped our three-dimensional body,
Right?
We have a front and a back and up and a down,
Left and a right.
But one thing we did mostly there was to map the sort of three-dimensional outside of the body.
I want us to now be aware of the inside.
Become aware of the inside of your body.
And just for good measure,
The outside of the body,
The whole outside of your body here.
So this alone can be a meditation.
Just being aware of singular places.
You can do meditation just on the one part of the body,
The left side,
The top side,
The back side.
You can do meditation on the front and back,
Maybe some sort of coupling.
Or you could have it all left,
Right,
Up,
Down,
Or back,
Inside,
Outside.
And there's another variation you can do,
Which we're going to do right now.
And that is we're going to put your attention on the place where there is neither front nor back,
Neither left nor right,
Neither up nor down,
Neither inside nor outside.
Let your attention rest in that spot.
Again,
Just letting your attention rest in the place between,
Place between,
Place between inside and outside,
Between left and right and up and down,
Forward and back.
Letting yourself just rest there.
Should you get pulled away,
No worries.
You know the trail back.
You can come back when you're ready.
And so I didn't state this earlier,
But this can be a shortened practice we've done here.
This can be a longer practice.
For the sake of video and audio,
Or however you're listening to this,
I've kept it somewhat short.
I usually spend more time.
And so you take what you need for today.
You want to make it longer,
You make it longer.
You want to make it shorter,
Once you've listened to it,
You can make it shorter.
Both are fine.
Both have different purposes.
What we're attempting to do is to get out of our thinking,
What we need,
What we're told,
What the pattern is,
And more into,
Okay,
Here I am right now.
What's arising?
And how can I just respond to what's arising now?
And so hopefully this is a helpful.
Questions or comments,
You can always leave them below.
If you're listening on a platform that has it below or message me directly.
I'm happy to see what we can do to help you.
Whatever may need help in the meantime,
Just keep being you,
Doing what you're doing,
Doing what you're doing and keep practicing.
Wish you well up there.
