Today we'll be doing another body scan meditation.
This is the last part of our three-part series,
And this is recommended for students who have understood the basics in part one,
Have practiced part two,
And have since reached a stage where they can feel sensations throughout their entire body.
What the sensations are doesn't matter.
Just as long as wherever you put your awareness in your body,
You can feel some sort of sensation.
And now that you've reached this very important station,
You can allow your awareness to move more freely throughout your body.
This is where the technique allows you to be able to notice the truth of every moment and instantaneously let it go,
And move on to the deeper truths of who you are.
So before we start,
This meditation is going to be more self-guided,
And you'll have more time to practice on your own without any interruption from me.
If you feel like your mind is insensitive enough right now,
Start with scanning your body part by part,
And allow your mind to calm down enough to be able to feel the sensations throughout your entire body.
And once you do,
Then you can begin practicing this final part.
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.
We'll do this for a few breaths.
And good.
Now we're going to move our attention from head to feet as if someone poured a bucket of water on top of her head,
And it's dripping down.
In no more than three breaths,
We're going to move our awareness from the top of her head to the bottom of her feet.
This is to allow our mind to become more malleable and not become so fixated on the thoughts or sensations that usually take our attention away from relaxing and investigating our experience objectively.
So now please move your attention to the top of your head.
As soon as you feel sensation there,
Move your awareness to your entire head and face area.
Now to your neck and shoulders,
And now to both your arms and hands.
Now to your entire chest and back area.
Now to your bottom area and both thighs,
And then both legs and feet,
And again to the top of your head.
Now to your entire head and face area.
Now your neck and shoulders.
Now to both your arms and hands,
And now to your entire chest and back area.
Now to your bottom area and both thighs,
And lastly both legs and feet.
You'll repeat this continuously as you breathe in and out naturally,
Letting the body become more and more relaxed.
All we're doing is sweeping our attention from head to feet and noticing the sensations and instantly letting them go.
If you notice your mind clinging to any thoughts or sensations,
No matter how pleasant or unpleasant they are,
Notice it,
Relax,
And just continue sweeping.
So now you can practice this on your own,
And in about 30 minutes I'll come back to close our session.
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All right,
We're coming back.
And all right,
We're back.
I hope you all enjoyed the series.
If you found this series helpful but would still like more individualized guidance,
Please go to book a session there with me.
Or if you have any additional questions or concerns,
Please email me at.
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While I'm always happy to help,
Please understand that results only come to the people who put in sincere effort,
And most of your answers are going to come from your own practice.
So when in doubt,
Meditate.
If you're feeling confused,
Meditate.
If you don't like meditating,
Meditate.
The Buddha said that this path is good in the beginning,
Good in the middle,
And good in the end.
So no matter where you are on the path,
I promise the good results will come.
You just have to continue practicing.
So to close this out,
I wish you all nothing but success.
Peace and love,
Everyone.
