In this introductory meditation,
We will be using scanning the body as our anchor to stay present and focused during our meditation session.
As I mentioned in the introductory course,
There are several different anchors that we might use.
Imagining this anchor similar to the anchor of a boat that keeps the boat in the water from drifting too far in one direction or another,
Anchors in meditation allow us to do the same,
Keeping our mind from drifting too far in one direction or another,
Using it when we notice ourselves drifting off into thought and allowing us to come back to the present.
So as I mentioned,
Today we are going to be focusing on scanning through and relaxing the body and focusing some on sensations in the body as our anchor to the present.
Getting started by settling in,
Getting comfortable,
And closing the eyes.
We're going to be scanning through the body and getting a sense for whether there's any area that could start to let go and relax.
Letting go.
And we'll begin to scan down through the body in a more systematic way by imagining a melting sensation through the body.
You may imagine it as a warm molten lava or melted wax.
This warm liquid substance is comforting and relaxing to every muscle that it touches.
This liquid substance soothes tense muscles and allows them to let go.
We'll be starting at the very top of the head,
Imagining this warm liquid substance starting to pour over the top of the head.
Noticing the muscles of the scalp begin to relax as it drips over the forehead.
The forehead and brow let go.
Loosen.
Noticing the eyes relax in their sockets.
Letting them gently fall to the sides.
This warm,
Molten substance comes down over the eyes to the cheekbones,
Feeling the jaw unhinge.
The mouth loosens and falls slack.
The tongue relaxes down away from the roof of the mouth,
Releasing any pressure felt within the mouth.
This warm liquid relaxes the entire jaw and mouth.
The warmth then begins to move down over the jaw to the neck and shoulders.
Shoulders and upper back are very common areas for holding tension.
Feeling this warm liquid substance free tense muscles in the shoulders.
Tension dissolving away.
The warmth comes down the arms,
Relaxing the arms all the way to the hands.
Spending some time here with the hands,
Noticing sensations here.
Seeing if you can notice any movement of sensations here in the hands.
Tingling,
Vibrating,
Pulsing,
Numbness.
Because of heat or cool.
Feeling the hands from the inside out.
Noticing each finger.
Looking at the pinky fingers,
Feeling the length of the pinky fingers.
Any sensations here?
Then the ring fingers,
The middle fingers,
The index fingers,
The thumbs,
The palms of the hands,
The back of the hands.
Coming back into the body,
We feel the warm,
Molten substance move down our upper back and chest,
Relaxing the back and chest.
Feeling the chest and heart being open,
Receptive.
Moving the warmth down to the belly and low back.
Feeling the warmth soothe any tension held here in the belly and low back.
The warmth moves down to the hips,
Glutes,
Pelvic muscles,
Freeing any tension being held here.
The thighs are warmed by the substance and loosened,
Relaxed.
The molten substance moves over the knees to the shins,
The calves,
Relaxing,
Letting go.
Finally,
This relaxing and warm substance gets to the feet.
Feeling any sensations in the feet.
Tingling,
Pulsing,
Vibrating.
Feelings of warmth,
Coolness.
Noticing sensations in the feet from the inside out.
The entire body is loosened,
Relaxed,
Warm and comfortable.
Continuing to scan through and notice any areas that begin to tense up again.
This is normal,
Expected.
Move the warm,
Liquid substance with your mind to any areas of the body that require a little more attention.
Allowing it to soothe,
Relax and unwind tense muscles.
We're going to allow the play of sensations in the body to be our anchor for the next few minutes here.
As we did with the hands and feet,
We'll scan through and notice as different areas of the body experience different sensations from moment to moment.
Pulsing,
Tingling,
Vibrating,
Numbness,
Pressure or discomfort.
Heat,
Cool,
Ever-changing and shifting sensations.
The mind will wander in time.
Without judgment,
We gently bring our attention back to the body,
Back to sensations of the body.
All right.
With the body as our anchor,
We stay present to the moment,
Here and now.
When thoughts pop up,
We notice,
Silently saying to ourselves,
Thinking,
And returning to our anchor in the present,
Returning to the body.
When thoughts pop up,
We notice,
Silently saying to ourselves,
Thinking,
And returning to our anchor,
And returning to our anchor.
When preparing to come back into the room,
We notice the sounds around us,
Taking a nice deep breath in through the nose,
Filling the lungs,
Holding for a moment,
And slowly with control releasing through the mouth,
Bringing us to a more alert state.
We start to bring some small movements back into the body,
Wiggling the fingers,
The toes,
And when we are ready,
We can open our eyes.
