Body Sensations (Calm Abiding Part 2)

A series of guided meditations intended to gradually introduce the meditation technique. The basic practice is to bring attention to a particular object or scope of sensory experience (e.g. external sounds, or all body sensations), and then anytime you notice that attention has moved away, be glad for the moment of awareness, then gently bring attention back. Using this simple technique meditation practice can be enjoyable and assist in cultivating calm and clarity.

Transcript

Settle into your meditation posture.

You can be sitting on the ground,

On a cushion,

On a chair,

Or you may like to be lying down.

Whatever posture you're in,

Allow the body to be comfortable and relaxed.

You can close the eyes if you wish,

Or keep them open with a soft focus,

Perhaps looking slightly downwards.

Start by becoming aware of sounds and body sensations in the present moment.

Noticing any sounds of your environment,

And also any sensations felt in the body,

Such as the feeling of being supported by the floor,

Or a chair,

Or cushion,

Or bed.

Anytime you notice that your attention has been caught up with a thought about the past,

Or plans for the future,

Just be glad that you noticed,

Be glad that you were aware,

And then gently return your attention back to the present moment.

Now,

Refine your scope of attention to bodily sensations.

Allow the sensations of the body to be in the foreground of attention,

And let sounds and any other parts of your experience be in the background of awareness.

Start by bringing attention to your hands.

Notice any sensations of pressure,

Warmth,

Coolness,

Tingling,

Relaxation,

Tension,

Discomfort,

Pleasantness,

Whatever you find there.

Keep returning your attention to the sensations in your hands,

Allowing everything else to be in the background.

Now allow attention to move to other body sensations.

You can direct your attention through the body,

Perhaps going part by part,

Slowly and noticing the sensations in each body part,

Or you can just allow attention to move to whatever body sensation is most prominent.

You may notice that the body sensations may be closely followed by thoughts,

Memories,

Or emotions.

If this happens,

See if it's possible to just gently redirect your attention back to the sensations of the body,

Allowing thoughts,

Memories,

And emotions to just remain in the background,

Letting them be,

But without giving them further attention.