Meditation Challenge | Observing Body Sensations [Day 4]

Learn to meditate like a monk in 14 days through this 14-day meditation challenge. Over these 14 Days, I guide you through 14 different meditations teaching you the basics of meditation. On Day 4, we will observe the body sensations. Through this meditation practice, you’ll discover a new level of mindfulness and self-awareness by tuning into these feelings without judgment.

If you have taken my course "Meditate Like a Monk" on Insight Timer, this meditation challenge is the mini version of that course. If you are new to meditation, want to build a consistent meditation practice, or want to access the meditations from the course, this is perfect for you.

You can also access the full playlist on my profile.

Transcript

Welcome back meditators It's day four and today we are diving into something really powerful Observing the sensations in your body By tuning into these feelings without judgment you'll discover a new level of mindfulness and self-awareness If this is your first day, I will recommend starting from day one Now find your most comfortable position You can choose to sit on a chair with your feet flat on the ground or cross-legged on a cushion Rest your hands gently on your knees or in your lap in a quiet and peaceful space Keep your back upright, But not uptight You can gently close your eyes and bring your awareness in the present Begin to notice your breath as it is without trying to change it We are simply observing the natural rhythm of your breath Let's begin by focusing on the sensations of your breath Bring your awareness to your nostrils Noticing any sensations as the air moves in and out You might feel the coolness as you inhale and the warmth as you exhale Now for the next minute Keep your awareness on the sensations near your nostrils as you keep breathing If you find yourself becoming distracted Instead of becoming frustrated or angry the first thing you can do is to simply relax and Accept that you were distracted Sometimes when that happens It really helps when you either laugh or Just take it lightly by saying okay mind. I see you but right now. I want you to focus on the sensations then release the distraction and Simply return to observing the sensations of your breath Now bring your awareness to your body Notice any sensations that arise Maybe it's warmth in your chest Coolness in your fingers or perhaps tightness in your body Whatever you feel we are simply observing it Don't try to change it or judge it in any way Sensations come and go just like the waves in the ocean You might notice with every breath your belly is expanding and contracting Simply notice this art of impermanence This also teaches us that everything is changing This also teaches us that everything is changing and we can simply observe and let go Now gradually move your awareness through your body and Observe the sensations in each area one by one Some might be more intense and some might be subtle Try to simply notice Try to simply notice without stopping the unpleasant sensations or getting attached to the pleasant ones Let it come and go Now spend the next few moments in observing these sensations in your body your chest Your arms Your stomach Your legs If your mind wanders that's okay Gently bring it back to the sensations you're feeling in the body Now take a mindful breath in and as you exhale Relax into those sensations Letting them simply be You've done an amazing job today By simply noticing your body's sensations You're cultivating deeper mindfulness and presence Take one more mindful breath And as you exhale open your eyes if you're ready Tomorrow we'll tune into the world around us by focusing on our speech and silence I cannot wait to continue this journey with you

Reviews

A very excellent way me to quiet my mind body through reliesation and relaxation. Thank you 🙏.