Preparing now for Kyostereum body stillness meditation.
Sit in a comfortable position,
Preferably sitting up straight.
You can be cross-legged or sitting in a chair.
If that is too painful or not accessible to you,
Then find a position that is comfortable for you.
You want to be as comfortable as possible so that you're not needing to move during the meditation.
We want to have an erect spine,
The chin slightly tucked and the crown of the head traveling upwards towards the sky,
Shoulders slightly back,
Closing down your eyes,
Becoming aware of your breath.
Seeing if you can consciously slow down the breath,
Taking long,
Slow,
Deep breaths.
Seeing if you can pick up the count of four,
Inhaling through the nose and out through the nose.
In two three four,
Out two three four,
In two three four,
Out two three four,
In two three four,
Out two three four,
In two three four,
Out two three four.
Perhaps seeing if you can extend the exhale,
Trying a count of in for four and out for six.
And on the inhale,
Breathing in two three four,
Out two three four,
Five six,
In two three four,
Out two three four,
Five six,
In two three four,
Out two three four,
Five six,
In two three four,
Out two three four,
Five six.
Now just dropping the count and just becoming aware of the breath,
Following the breath,
Slow and steady.
Now switch your awareness to the body,
Becoming aware of your posture.
Notice your spine rising straight up from the seat or the floor,
If you're sitting on the floor.
Notice how the spine supports the head,
Perhaps becoming aware of that balanced position of the arms and the legs.
Just total awareness of the body,
Becoming aware of the sensations of the body,
Noticing the energy within the body,
Your internal landscape,
Is the energy changing with your inhale and with your exhale.
We want to visualize the body as though you're looking at it through a mirror.
Looking into that mirror,
Just noticing what you look like.
Be aware of your posture,
Of the position of the legs,
Placement of the hands,
The expression on your face.
And keeping that awareness of the entire body,
Feel as though you're a mountain rising up from the earth.
Notice how your body shape is like that of a mountain.
Notice the dense energy at the base and the energy becoming lighter at the top,
Strong and steady like a mountain,
Unmovable,
Rock solid.
Becoming aware of any physical sensation upon the skin,
Perhaps noticing the cool air or heat.
Becoming aware of the sensation of touch upon the skin,
Perhaps feeling clothing or hair touching the skin.
Becoming aware of what you can feel,
Maybe being able to feel your legs on the seat or the points of contact on the floor.
If the mind begins to wander,
Just gently guiding it back to the sensations of the body.
Direct your awareness now to the head,
Becoming aware of only the head.
Notice any sensations around the head,
Any tension or discomfort.
Simply holding awareness of the whole head area,
Moving your awareness to the neck,
Noticing any stiffness or tightness.
Moving awareness to your shoulders and again just awareness of any tightness or tension.
Just becoming aware and moving the awareness to the chest,
To the whole entire back,
To your tummy,
And to the whole torso.
Moving awareness to the whole right arm and to the whole left arm,
To the right leg,
To the left leg.
Finally the whole body,
Becoming aware of the entire body.
And again,
Taking awareness to the head,
Full awareness to the whole head,
Awareness to the neck and shoulders,
To the right arm,
To the left arm,
To the chest,
Back and abdomen,
The whole torso,
To the right leg,
To the left leg,
The entire body.
Becoming aware of the whole body and now keeping the body completely still,
Motionless,
Like a statue.
And even if you feel the impulse to move or scratch or adjust,
Try to overcome this urge.
If you get the urge to move,
See if you can resist it until the end of the practice.
Be aware of the posture of your physical body,
Your meditation posture and nothing else.
See if you can maintain uninterrupted awareness of the whole body.
Body is perfectly still,
Perfectly motionless,
Developing a feeling of steadiness.
Becoming aware of your body and your own steadiness.
Tuning into and becoming aware of the feeling of stillness.
In this moment you are completely steady and still.
Be aware of your body,
Be aware of the stillness.
There is no movement.
If your mind starts to wander,
Go back to noticing the sensations in the body,
Or the feelings on the skin.
And when you're back to your body,
See if you can let yourself go deeper into the stillness,
Maintaining the awareness of complete stillness.
Letting go,
Deeper into the stillness,
Motionless,
Letting go.
Shift your awareness now back to the breath,
Without interfering with the breath in any way.
Simply noticing the natural breath movement,
Watching the breath as it enters and leaves the body.
Watching the breath with its rhythmic flow,
In and out like the tide.
Follow the movement of your breath,
Your awareness and attention.
Perhaps seeing if you can switch your attention from the breath back to the body,
And from the body back to the breath,
And from the breath back to the body.
Feeling the body,
Noticing the posture of the body,
And from the body back to the breath.
Eventually focusing more on the breath in its natural state,
With no effort,
Without trying to control the breath.
And if the mind wanders,
Coming back to the breath,
Or the body.
Gradually bringing your awareness again to the posture of the body,
And becoming aware of the sensations upon the skin.
Notice the sensations of your body,
And the points of contact in the seat,
Or on the floor.
Becoming more aware now of the physical body,
And where it sits within the room that you're in.
Tuning into what sounds you can hear inside the room,
Or sending your awareness outside.
Noticing what you can hear,
And becoming aware of your breath,
And notice the flow in and out of the body.
And gradually becoming aware of external sounds,
External sensations.
Perhaps taking awareness to your toes,
Wiggling the toes,
Wiggling the fingers,
Perhaps rolling the shoulders,
Moving the head just gently side to side.
Taking a final long slow inhale through the nose,
And a long slow extended exhale through the nose.
Becoming aware of the present moment,
Becoming aware that this meditation is coming to an end.
Giving yourself a hug,
Taking this time to do this meditation,
Giving yourself the gift of stillness.
Slowing your mind,
And when you're ready,
Gently opening the eyes.
