Dream Body, Dream World
This guided meditation is designed to ground the meditator via a body scan using the work of Richard Miller with some modifications. The body scan then leads into a Tibetan Buddhist-inspired dissolving of the ordinary body and appearances of the everyday world. This meditation may help to experience the extraordinary body-mind and provide relief from the stress reactive body-mind. The meditation includes several pauses, but it may be useful to hit pause at points in the meditation that you'd like to explore more.
Transcript
Monkey魚 Settle in,
Find a comfortable seated position in a chair,
On the ground,
Or lie on a comfortable mat on the floor,
Knees supported by a cushion,
Palms open,
Facing up.
Now take a nice,
Long,
Slow,
Deep breath in through your nostrils,
All the way in to the lower belly,
And then blow it out like you're blowing out a candle,
And extend that out breath as far as you're able to.
And then again,
A nice,
Deep breath in through your nostrils,
Into the lower belly,
And this time back out through the nostrils.
Again,
In,
Long,
Slow,
And deep,
With a pause,
And back out through the nostrils.
Again,
In,
Into the lower belly,
And back out,
In,
And out.
Do this a couple more times on your own.
And whenever you're ready on that last out breath,
Let it extend all the way out.
Hold it.
And on the next in breath,
Return to your natural breath rhythm.
Settle in as I take you through each part of your body.
As I call out a part of the body,
Bring your awareness to that part of the body.
Bring your awareness to the mouth,
And all of the sensations in the mouth,
The roof of the mouth,
Floor of the mouth,
Side walls,
The teeth and gums,
The way the tongue rests in the mouth,
The lips,
The entire mouth,
Fully in your awareness.
Shifting your awareness to the right ear and all of the sensations in the right ear,
Inside the ear,
Hearing the skin and cartilage in the outside of the ear,
The entire right ear,
Fully in your awareness.
Sensing your awareness to the left ear and all of the sensations in the left ear,
The hearing inside the ear,
Outside the ear,
Skin,
Cartilage,
The entire left ear,
Fully in your awareness.
And now both ears,
Both ears at the same time as one sensation,
Both ears.
Shifting your awareness to the top of the head,
The scalp,
The forehead,
The right side of the forehead,
The left side of the forehead,
The center of the forehead,
The entire forehead as one sensation.
Moving down to the right eye and the right eye area,
The brow,
Cheekbone,
Right eye socket,
The right eyeball,
The entire right eye,
Fully in your awareness.
Shifting to the left eye,
The brow,
Cheekbone,
The left eye socket,
The left eyeball,
The entire left eye,
Fully in your awareness and bringing your awareness to both eyes,
Both eyes at the same time as one field of sensation,
Both eyes.
Moving down to the nostrils,
The right nostril,
Noticing the air coming in and out of the right nostril,
The left nostril and air coming in and out of the left nostril and then both nostrils at the same time,
Both nostrils.
Now shifting your awareness to the back of the head,
The upper portion of the skull.
Moving down through the back of the neck and then shifting around to the front of the neck,
The throat and the small indentation or divot at the base of the throat,
Resting there at the indentation at the base of the throat.
And picture an imaginary line running through your torso,
Dividing the right side of the body from the left side of the body and shift your awareness to the right side of the body,
The right shoulder,
Upper arm,
Right elbow,
Right forearm,
The wrist,
Right thumb,
Second finger,
Third finger,
Ring finger and little finger.
Moving back up through the fingers of the right hand to the palm of the right hand,
Front and back,
The wrist,
Front and back,
The forearm,
Front and back,
Elbow,
Front and back,
The upper arm on the right side,
Front and back,
The right shoulder,
Front and back and just bringing your attention back to the indentation at the base of the throat,
The indentation at the base of the throat.
Bringing your awareness now to the left side of the body,
The left shoulder,
Upper arm,
Left elbow,
Forearm,
The left wrist,
The palm of the left hand,
The left thumb,
Second finger,
Third finger,
Ring finger and little finger.
Moving from the left fingers through the palm of the left hand,
Both front and back,
The wrist,
Front and back,
Forearm,
Front and back,
The left elbow,
Front and back,
The upper arm,
Front and back and the left shoulder,
Front and back,
Back to resting on the indentation at the base of the throat.
Bringing your awareness to the torso,
The upper chest with your awareness shifting around to the upper back,
Shifting around to the middle belly,
Again shifting around to the middle back,
Moving to the front lower belly,
Shifting to the lower back and coming back around to rest your awareness at the center of the pelvis,
Noticing all the sensations in the pelvis.
And now shifting your awareness again to the right side of the body,
The right buttock,
The right hip,
Thigh,
Right knee,
Shin and calf,
Right ankle,
The bottom of the right foot,
The right big toe,
Second toe,
Third toe,
Fourth toe and the little toe.
Moving back up through the toes,
The bottom of the right foot,
Ankle,
Right shin and calf,
Knee,
Right thigh,
Hip,
Right buttock,
Back to the center of the pelvis,
Resting for a moment in the center of the pelvis.
Bringing your awareness now to the left side of the body,
The left buttock,
Left hip,
Thigh,
Left knee,
Left shin and calf,
The ankle,
Bottom of the left foot,
The left big toe,
Second toe,
Third toe,
Fourth toe and left little toe.
And now bringing in the toes,
Foot of the left side,
The left ankle,
Shin and calf,
Knee,
Thigh,
Left hip,
Left buttock,
The entire left leg fully in your awareness,
Bringing in the entire right leg.
Both legs at the same time,
Both legs as one field of awareness.
Now adding to that the torso,
Front and back,
Both arms front and back,
The neck and head front and back,
Bringing in the entire body into your awareness,
The whole body,
The entire body,
The whole body,
The whole body as one field of sensation.
Now shifting between the right side of the body and all the sensations in the right side of the body,
The left side of the body and all the sensations in the left side of the body back to the whole body feeling,
Shifting to the body from the waist down,
Shifting back to the entire body feeling,
The body from the waist up,
Shifting to the entire body feeling,
The entire front side of the body or the part that's facing up,
Shifting to the whole or entire body feeling,
The backside of the body,
The entire backside,
Shifting to the whole body feeling,
The entire outer skin of the body and all the sensations of the outer skin,
Shifting to the whole body feeling,
The inside of the body,
Organs,
Flesh,
Bones,
Nerves,
The inside of the body feeling,
Shifting to the whole or entire body feeling,
The whole body,
Entire body feeling and begin to feel space around the body,
Space to the right of the body,
Space to the left of the body,
Space in front of the body,
Space behind the body,
Space below the feet and space above the head.
Begin to feel the body moving into that space and space moving into the body and with each breath the body expands into that space more and more and dissolving the ordinary body putting it to the side from solids or flesh and bones to liquids to gases to heat,
Dissolving the ordinary body and picturing the entire universe however you see it and allowing the universe to dissolve into the galaxy and the galaxy dissolves into your picture of the solar system and the solar system dissolves into the planet earth and the planet earth dissolves into the imaginary boundaries of this continent and this continent dissolves into this country,
This country dissolves into this state,
The state dissolves into this city,
This city dissolves into the room around you and you reemerge as a human shaped bubble,
Powerful,
Open,
Flexible,
A human shaped bubble.
The sky is white like the color of the moon and this whiteness permeates the bubble inside white outside white and you head into a red lit sky,
Orangey red both inside and outside the body and that turns into a bright black night and you continue to breathe into that black night and on your last breath you arise as a human shaped bubble in the light of dawn,
The first light and you rest in that light of dawn,
Clear,
Clear light and as you rest in the clear light of dawn you reverse this process,
Dawn turns into bright black night and bright black night turns into red autumnal sky and that sky turns into a bright white moon lit color and the universe begins to return like you normally see it,
The galaxy returns,
The solar system returns,
The planet earth returns the way you normally see it,
The imaginary boundaries of this continent return,
This country returns,
The state and city return and you begin to return to your ordinary body from heat to gases to liquid to solids,
Flesh and bones,
You return to your ordinary body and as you breathe in you feel the weight of the body and as you breathe out the support of the surface you're resting on,
Breathing in the weight of the body,
Breathing out contact with the surface you're resting on,
Breathing in and out and gently shifting around wiggling the fingers and toes and on the in and out breath gently opening and closing your eyes back and forth until you are here in this moment alert,
Awake and ready to go about your waking life which also feels like a dream.
