The purpose of this meditation is to squeeze or move different parts of the body so as to become more tuned into the sensation of each part and at the same time we are practicing shifting our attention.
We can do this sitting down or we can do it standing or we can do lying down.
Just be mindful that it needs to be a position where we can squeeze as many parts of the body as possible and also not fall asleep.
Settling into a position that we can maintain for the duration of this practice and drawing our attention to the left foot.
Drawing the attention to the left foot and squeezing the toes.
Squeezing the toes and letting go.
Squeezing the toes and letting go and noticing if there are any remnants of the movement of the sensation.
Now moving to the left ankle.
Shifting the left ankle.
The magnitude does not matter even if it's just a tiny bit.
It's just a deliberate movement,
However subtle.
So moving the left ankle and letting go.
Shifting the left ankle and letting go.
Now on to the left calf muscle.
Squeezing the left calf muscle and letting go.
And if the attention drifts,
If we find ourselves wandering in thoughts,
That's fine.
At some point we go back to what we're doing.
No problem at all.
Moving to the left knee.
So squeezing the left knee and letting go.
No problem at all.
Moving to the left knee.
So squeezing the area around the left knee.
It does not matter how,
Just as long as we bring some aliveness to that area and letting go.
Squeezing left knee and letting go.
And if there are any parts that feel uncomfortable,
It's completely fine to move past them or adjust the movement accordingly.
Moving on to the left thigh.
Squeezing the left thigh and letting go.
Squeezing the left thigh and letting go.
And now down to the right foot.
Squeezing the right toes and letting go.
Squeezing the right toes and letting go.
Now the right ankle.
Now the right ankle.
Moving the right ankle and letting go.
Could be a stretch of the foot on either side.
Moving the right ankle and letting go.
And now the right calf muscle.
Squeezing the right calf muscle and letting go.
Squeezing the right calf muscle and letting go.
And on to the right knee.
And on to the right knee.
Squeezing the right knee,
The area around the right knee and letting go.
Squeezing and letting go.
And on to the right thigh.
Squeezing and letting go.
Squeezing and letting go.
And now moving to the pelvis,
To the pelvic area.
Squeezing that area and letting go.
Squeezing and letting go.
On to the lower belly.
Squeeze let go.
Squeeze and let go.
And now moving to the left side.
And let go.
And on to the upper belly and the chest.
Squeezing letting go.
Squeezing and letting go.
And on to the left shoulder.
Squeezing letting go.
Squeezing and letting go.
And on to the top of the right arm.
Squeezing and the bottom at the same time.
So squeezing the whole arm.
You can even include the hand.
Squeeze the whole arm with the hands,
Clenching the fists and letting go.
Squeezing the whole arm,
Clenching the fists and letting go.
And doing the same with the right arm.
Squeezing the whole right arm and forearm,
Upper arm and letting go.
Whole of the right arm and letting go.
And on to the right shoulder.
Squeezing and letting go.
Squeezing and letting go.
On to the neck.
You can squeeze or if it doesn't feel right,
Just doing a subtle movement is equally fine.
And letting go.
Raising the neck and letting go.
Always gentle,
Mindful movements in tune with the body.
Clenching the jaw now and letting go.
Clenching the jaw and letting go.
And letting go.
And squeezing the eyes whatever way and letting go.
Squeezing the eyes and letting go.
And now raising the eyebrows so we can feel some movement on the forehead and letting go.
Raising the eyebrows and letting go.
And now staying with the sensation of the body.
The last part of the meditation till the bell goes.
And if you intend to prolong this meditation,
Move down along the same path until the time is up.
