Getting Out Of Your Head & Into The Body

I often find that when people first start meditating being asked to focus on their breathing and their breath doesn’t help with focusing… it’s almost as if the nostrils are too close to our brain so we can’t get out of our heads and our thoughts…

In this meditation, we are going to move away from the head and into the body… feeling into the hands and toes… this can be quite challenging to start with… you may feel nothing at all or very subtle sensations… particularly the toes… you may also have sensations such as warmth or tingling… this is completely normal and means that you are attuning to the subtle sensations or energy of the body…

Transcript

This meditation is best unseated,

Either on a chair or on a floor,

But make sure you have a cushion to sit on so that your hips are higher than your knees.

Make sure your spine is straight,

Shoulders are rolled back,

Your chin slightly tucked so that the crown of the head is reaching towards the ceiling.

So let's start with our hands,

With your eyes open.

Bring your hands out in front of you,

Not too far as we will be holding them for a while.

Make sure you're comfortable holding them in front of you for the next five minutes.

Begin to gaze into both of your hands and feel into both of the hands from the inside.

Track the outer edges of the hands and notice the innermost center of the hands.

Explore them fully.

Notice the lines moving in different directions.

And feel into each of the fingers of the hands,

All the way to the fingertips.

Now gently close your eyes and continue to sense into the hands.

Notice if the hands are hot or cold,

Dry or moist,

Heavy or light,

And notice if there are any buzzing sensations.

Relax.

And now feel into the left hand only.

Explore the left hand fully with your eyes still closed.

Allow the sensations of the left hand to fully come into your awareness.

Explore the outermost periphery and the innermost center,

The fingertips,

The palm and the entire left hand.

And now feel into the right hand only.

And now feel into the left hand.

And notice how your awareness of the right hand might have fallen into the background just now,

Until I reminded you of it.

When we direct our attention to a specific part of the body,

The rest of the body fades into the background.

Now explore the right hand fully with your eyes still closed.

Allow the sensations of the right hand to come fully into your awareness.

Explore the outermost periphery.

And now feel into the left hand only.

Explore the outermost periphery and the innermost center,

The fingertips,

The palm and the entire right hand.

And now feel the left hand heavy,

Just the left hand.

And now feel the right hand light,

Just the right hand.

And shift your awareness back and forth from the left hand that's heavy,

To the right hand that's light.

First the left,

And then the right.

And now feel into both hands at the same time.

As well as heaviness and lightness at the same time.

And notice what is present now.

And now release your hands back down onto your legs.

And scan the rest of the body.

Notice how the rest of the body faded away while your focus was purely on the right hand.

And now feel into both hands at the same time.

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