Today we'll be doing another body scan meditation.
This is part two of a three part series to continue developing our awareness and sensitivity to our physical bodily sensations.
This is recommended for students who have become familiar with the basics of the technique in part one and are ready to continue developing in their practice or to anyone with any kind of meditation background who are interested in trying a new technique or as a refresher to those who have practiced it before.
Like in part one,
We'll be moving our attention to all the different areas in our body,
Noticing all the different types of sensations and seeing their impermanent nature.
However,
We'll be narrowing the area of our awareness to each body part individually.
This will help us to increase our sensitivity of mind so we can move from solidified,
Apparent reality to more subtle,
Refined reality,
Which will eventually lead us to awakening and realizing who we are at the deepest level.
So let's continue.
Let's continue developing this awareness.
Sit comfortably in a chair or on the floor with your legs crossed.
Keep your neck and your back as straight as possible and allow your hands to rest comfortably in your lap.
Notice any tension you might have in your body and take a deep breath in and as you breathe out,
Release that tension and relax.
Do this for a few breaths.
And good.
Now move your attention to the top of your head and notice any sensations you might be experiencing there.
Maybe you feel tightness or a feeling of expansion.
Whatever you're experiencing,
Just observe.
Now move your attention to the left side of your scalp area.
Notice any sensations you might be experiencing there.
Now move your attention to the back of your head and notice any sensations you might be experiencing there.
Now move your attention to the right side of your scalp area.
Notice any sensations you're experiencing there.
They don't have to be the same as the left side.
It's a choiceless observation.
Just relax and just observe.
Now move your attention to your forehead and notice any sensations you're experiencing there.
Maybe you're experiencing pressure or pulsation.
Whatever it is,
Just continue to notice.
Now move your attention to your eyes.
Notice any sensations you might be experiencing there.
Maybe you're experiencing dryness or twitching.
Whatever you're experiencing,
Just observe.
Now move your attention to your left cheek and notice any sensation you might be experiencing there.
Now move your attention to your right cheek and notice any sensation you might be experiencing there.
Now move your attention to your nose and your mouth and your jaw.
Good.
Now move your attention to the front of your neck.
Notice any sensations you might be experiencing there.
Now move your attention to the back of your neck.
Notice any sensations you're experiencing there.
And remember that any sensation that you're experiencing,
No matter how unpleasant,
Has the nature to arise and pass away.
So there's no need to generate any negativity towards it.
Our only job is just to observe.
Now move your attention to your left shoulder and notice any sensation you might be experiencing there.
Now your left bicep.
Your left forearm.
Your left hand.
Your fingers.
Your left shoulder.
Your left shoulder.
Your left hand.
Your fingers.
Fingertips.
And good.
Good.
Now move your attention to your right shoulder and notice any sensations you might be experiencing there.
Now your right bicep.
Your right forearm.
Your right hand.
Your right hand.
Your fingers.
And your fingertips.
And good.
Please note that if you feel more than one sensation in an area,
Always go with the one that's more subtle.
This will allow your mind to start experiencing the deeper truth of your physical body and come out the illusion that everything is solid.
Now move your attention to the left side of your chest.
Notice any sensation you might be experiencing there.
Now move your attention to the right side of your chest.
Notice any sensations you might be experiencing there.
Now move your attention to your stomach area.
And notice any sensations you might be experiencing there.
At times it may be difficult to notice how quickly our sensations are actually changing.
Our mind hasn't developed the sensitivity yet.
However,
One way that's typically easier to notice is the expansion and contraction of your stomach.
As you breathe in and as you breathe out,
Notice the sensations of the rise and the fall of your stomach.
And notice how it's changing with every breath.
Very good.
Now move your attention to your left shoulder blade area.
Notice any sensation you might be experiencing there.
Now move your attention to your right shoulder blade area.
Notice any sensation you might be experiencing there.
Now move your attention to your entire middle back area.
And notice any sensations you might be experiencing there.
Now move your attention to your entire lower back area.
Notice any sensations you might be experiencing there.
Move your attention now to your left hip and bottom area.
Notice the sensations you might be experiencing there.
Now move your attention to your right hip and bottom area.
Notice any sensations you might be experiencing there.
Now move your attention to your left thigh.
Now your left knee.
Now your entire lower left leg.
Now move your attention to your right thigh.
Now your right knee.
Now your right knee.
Now your entire lower right leg.
Your right foot.
And your toes.
You have now finished your body scan meditation.
I hope you all have enjoyed it.
And please check out the same guided body scan meditation without the added commentary for your daily use.
When you reach the stage where you're able to feel some sensation or the other throughout your entire body,
Please check out part three of this series for your next instruction.
May you all continue developing in this wonderful technique.
And may you all continue to get benefit and share it with anyone you come in contact with.
I wish you all success.
Peace and love,
Everybody.
