Four Postures Practice

This guided mindfulness meditation is an invitation to explore the four postures, standing, sitting, walking and lying down/reclining. Meditation flows through the four postures, each posture has a different effect on the body, heart and mind. We can experiment with the practice of mindfulness in these various postures inviting ease and stillness. Thank-you for your practice and I hope you enjoy arriving in the present moment in these various positions.

Transcript

Welcoming yourself to the four postures practice.

So we can pay attention no matter what posture we're in.

So with this practice,

We're going to pay attention while standing,

Walking,

Sitting and lying down.

So you'll need some props for whatever supports you in a sitting position,

Whether that's sitting in a chair or using props for the floor.

And perhaps whatever you need to be comfortable lying down,

A pillow under the head or two pillows under the knees,

A blanket to keep you warm,

Maybe a scarf to cover the eyes.

And having enough space so that you can move through space with the walking meditation.

So beginning now by standing,

Either with shoes on or bare feet.

Sometimes when we don't have shoes on,

The sensations are more obvious through the feet.

So standing now,

Having the knees a little bit bent often when we lock our knees,

We can throw our pelvis back and then the chin falls forward.

So if you slightly bend your knees and feel into your heels,

Just being aware of the body standing still,

Having a soft gaze down at the floor and bringing the mind down to the feet.

We're going to sweep our awareness up through the body,

Opening to the sensations,

Sensations of touch as the feet press into the floor,

Being aware of tops of the feet,

The ankles,

Calf muscles,

Shin bones,

Slight bend in the knees,

The upper legs strong,

Supporting the torso,

Pelvic region,

Spine,

Soft rhythm of the breast through the belly,

Chest,

Back,

Both hands in the back,

The upper legs strong,

The upper legs strong,

Supporting the torso,

Both hands,

Arms leading up into the shoulders,

Throat,

Face,

Head.

So having a sense of your body standing,

Opening now to your visual field,

What you can see around you.

Notice how your awareness expands out from the body and then bringing your attention back in to the head,

Torso,

Arms,

Legs,

Sweeping your awareness back down to the soles of the feet,

And then bringing your attention back into the head,

Legs,

Sweeping your awareness back down to the soles of the feet,

Whole body standing still,

Breathing.

Once again,

Looking out now at what you can see.

Notice how expansive our visual field is.

And then closing the eyes for a moment,

Being aware of the state of your mind.

How are you feeling in this moment?

Any thoughts or emotions?

Checking in.

Opening the eyes again and transitioning into a walking practise.

Just gently lifting one foot,

Placing,

Lifting the opposite foot and placing.

Notice how you can be aware of your body standing and gently moving through space,

Pausing,

Being aware of the body standing still.

What is here to be known?

Maybe sensing tingling,

Vibration,

Warmth,

Cool,

The aliveness of your body,

Movement of the breath,

Rising and falling.

Gently turning and walking again,

Just observing the feet,

Touching the floor,

Bringing this careful,

Caring attention to the experience of walking.

Pausing again,

Relaxing into your body,

Opening to your inside world,

Any thoughts or feelings,

Flow of the breath,

Expanding out to your outside world,

Sounds,

Sights,

Turning again,

Walking,

Noticing the feet,

Paying attention in a very direct way to the experience of walking.

Paying attention in a very direct way to the experience of walking.

Pausing,

Breathing,

Noticing,

Whole body standing still in this moment,

Bringing this fresh curiosity to the body standing and breathing.

And then transitioning to a sitting posture,

Whether that's sitting in a chair or sitting on some props on the floor,

Encouraging a neutral spine,

Body comfortable,

Stable,

Sitting in an upright,

Open,

Dignified posture so you can be awake and attentive.

Sitting still with your senses wide open,

Eyes closed or a soft gaze down at the floor.

Sitting with open awareness or choiceless awareness,

No need to focus on anything in particular.

A practice is to sit still and be awake,

Observing this natural rising and falling.

So you might be aware of weight through your legs or you might be aware of the weight of your body,

Your body,

Your body,

You might be aware of weight through your legs and your seat,

Pressing down into the chair or the props.

And you might hear a sound in the distance.

And then feel the breath at the belly.

We'll have an emotion bubbling up or a thought.

So sitting with a wide open spacious awareness of the body,

You might be aware of the weight of your body,

The weight of your body,

So sitting with a wide open spacious awareness,

Observing this flow of experience.

At any stage you are not sure where your attention is,

You can always come back to the breath at the nose as an anchor,

It's always there.

Notice where your attention goes and be curious and interested.

Can you be awake and present?

Feeling the aliveness of the present moment.

Opening to your inside world and your outside world.

With this sense of curiosity,

Moment to moment experience of sitting still,

Being awake and curious.

Can you be awake and present?

And how are you relating to this flow of experience?

Sense of friendliness,

Interest,

Non-judgment,

Patiently noticing.

You may be aware that everything is changing,

The sounds,

The thoughts,

The breath,

The sensations,

Feelings in the body.

You may be aware that everything is changing,

The sounds,

The breath,

The sensations,

Feelings in the body.

What are you noticing now?

Bringing your attention to the centre of now,

This moment.

What is alive in you in this moment,

Here and now?

We meditate not to fix or change anything,

To get to know what is already here in the body,

Heart,

Mind.

So when we sit still and pay attention,

It's like we're becoming our own best friend.

So and now transitioning from a sitting position to lying down supported on the floor.

So arranging your props so that you can have a little bit of support under your head,

Maybe a warm blanket under the back.

A couple of pillows or cushions under your knees.

Just arranging your props now.

Remember we can pay attention whether we're standing,

Sitting,

Walking or lying down.

So how is your body responding to the support of the floor beneath you?

When the spine is in a neutral position,

The muscles can release,

Soften,

Relax.

Bringing your attention to the back of the body.

Notice where there's heaviness,

Contact,

Touch.

Head supported by the cushion,

Legs resting over a bolster or pillows.

Notice other parts where there's a sense of lightness or areas where it's not so heavy.

Bringing your attention to the top of the body,

The face,

Chest,

Belly,

Top of the legs,

Tops of the feet,

The arms and the palms of the hands.

You might be aware of air touching the skin,

Touch of the clothing or blankets.

If you'd like to place an eye pillow over the eyes or a scarf over the eyes feel free to do that now.

Dropping the mind into the body,

Feeling internal organs,

Heartbeat,

Natural rhythm of the breath,

Tingling,

Vibration,

Warmth.

And then expanding your awareness out from the body,

Lying on the floor,

Hearing the sounds,

Sounds off in the distance,

The sounds around you,

The sound of my voice.

And then coming back to the mind,

What thoughts are here?

Any feelings or emotions as you've taken this time to care for yourself through the practice of mindfulness,

Paying attention to your inside world and your outside world with an attitude of non-judgment,

Carrying careful attention,

Becoming intimate with what is here to be known in this moment.

I invite you to place one hand on the belly,

One hand on the chest,

Feeling your life force moving through you,

Perhaps feeling heartbeat and the rhythm of your breath,

And maybe a sense of gratitude that you are breathing in this moment,

Sense of appreciation.

And you have the time and space to practice being awake,

Aware,

Attentive.

Each time you remember to be here in the centre of now,

Coming home,

Sensing,

Feeling,

Breathing,

Being open,

Whether there's agitation or ease,

Joy or sadness,

Fear or love.

So releasing the arms long when you're ready,

Fingers soft,

Legs heavy,

Unhinging the jaw,

Relaxing the tongue,

The face.

Even between the eyebrow centre,

We can carry tension here from overthinking.

And as you breathe out,

Inviting a sense of ease as gravity falls through the body.

Allowing the stillness to nourish you.

You should take in the goodness of the practice now,

Prana or energy.

As you lie still,

The heart rate naturally slows down and the breath.

Eyes closed,

Body still.

Just lying still until you hear the sound of the bell resting deeply now.

So so so so taking a moment to notice how you're feeling in this new moment and if you'd like to stay,

Feel free to be still staying as long as you need to.

Your body will let you know when it's time to move.

If you are ready to move,

You might like to bring some gentle movement into the fingers,

Toes,

Maybe stretching the arms over the head,

Drawing the knees one at a time into the chest to release your back.

Gently rolling off to one side,

Taking a quiet pause here.

Opening your eyes,

Taking in your visual field,

Noticing where you are in space.

Using the arms to gently come up,

Comfortable sitting position.

So remember,

You can practice mindfulness in any posture,

Sitting,

Standing,

Walking or lying down,

Opening to your inside world and your outside world.

Bringing this friendly interest to the flow of experience with the body,

The sensations in the body,

The movement of the breath,

Thoughts,

Feelings,

What you can see around you and what you can hear.

You can always pause any time in your daily life to connect in with your body,

Heart,

Mind.

So thank you for your practice as you transition back into your daily life.

Reviews

Very relaxing meditation. Soothing voice allows you to meditate with tranquility

Well explained a really enjoyable experience.