Welcome to Focusing,
This is our balance meditation.
Find a quiet space,
Stay awake and alert and make yourself as comfortable as possible.
Notice the sound,
The smell and the warmth or coldness of the air on your skin.
Now open your awareness to the sensations of your body,
Notice the entire body as a whole,
Whatever comes notice and allow and put on an imaginary shelf.
Now bring your attention to the sensations of your face,
Your mouth,
Feel your lips,
Teeth and tongue,
Feel your eyes,
Left,
Feel your forehead,
Left cheek and right cheek.
Both cheeks at the same time,
Feel them as sensations.
Now feel your entire face as sensation,
Ears,
Feel the canal of the left ear,
Right ear,
Both ears at the same time,
Feel the top of your head,
Back of your head,
The whole head as sensation.
Now feel your neck,
Left shoulder,
Left upper arm,
Forearm,
Palm and fingers.
The entire right arm,
Both arms,
Right shoulder,
Right upper arm,
Forearm,
Palm and fingers.
The entire right arm,
Both arms at the same time,
Just sensations,
Left side of your pelvis,
Left upper leg,
Foreleg and foot,
Right side of your pelvis,
Right upper leg,
Foreleg and foot.
Both legs at the same time,
Just sensations.
Now imagine that you're scuba diving into your chest,
Feel your chest on the inside,
Upper part of your chest,
Feel your chest on the inside.
Feel your chest on the inside,
Upper part of your chest,
Belly,
The whole torso,
Upper side of your back,
Lower part of your back,
The entire back.
Now feel your entire trunk,
Your chest,
Belly and back,
On the inside and on the outside.
Now feel your entire body as one and ask yourself,
How is my life going?
Let the answers come slowly from your body.
If a concern or difficult feeling arise,
Do not offer focus on it.
Notice it,
Allow and perhaps put it on an imaginary shelf and then wait to see if something else arises.
And ask yourself again,
How is my life going?
Wait and sense again.
Usually there are several concerns that will come your way.
Whatever comes,
Allow until a deeper sense emerges.
What is the third sense?
Ask yourself,
How am I today?
What's the overall feel?
And find a handle for this felt sensation,
A word,
Phrase or an image.
Stay with the quality of this unclear felt sense until something fits.
Until you find a handle,
A word,
Phrase or an image that resonates.
Go back and forth between the felt sense in your body and the handle,
The word,
Image or phrase.
Felt sense and a handle.
The handle might be a word like heavy,
Sticky,
Painful,
Confusing.
Ask yourself,
What is it about it?
So heavy,
Sticky or confusing.
Give acceptance and warmth to whatever is emerging.
Allow whatever you're receiving.
Receive whatever comes.
Receive with warmth and acceptance.
Allow what is and stay with it for a moment.
When you finish,
Try to write how the meditation has gone for you.
What has your body communicated to you?
What is the wisdom that you sensed?
Stay as long as you need.
Stay as long as you wish.
Www.
Mooji.
Org
