Namaste,
My name is Raman.
In this meditation,
We will watch and know our physical sensations.
This is another form of Vipassana meditation,
Practiced in some traditions.
Vipassana literally means seeing things as they are.
In this meditation,
We will put our attention on a body and observe different sensations.
We will observe our body very objectively and intently without resisting any unpleasant sensation or getting attached to a pleasant one.
We will go on a great adventure of exploring and knowing whatever is happening in a body.
So,
Find a comfortable place to sit.
You can sit in any posture that's comfortable to you.
You can also use a pillow or a cushion to support you.
If you're sitting on a chair,
Keep your feet comfortably rested on the ground.
Keep your hands on your knees or in your lap.
Now,
Close your eyes if you have not closed them already.
Sit with your back comfortably straight.
A pusher of dignity,
A pusher of confidence.
Head and spine in a straight line.
Alert yet relaxed.
Relax your forehead.
Relax your eyes.
Relax your jaw.
Relax your complete body.
Now,
Take a few deep,
Slow and conscious breaths.
Inhaling through your nose and exhaling through your mouth.
Very deep,
Slow and conscious breaths.
And feel your body getting relaxed with each exhalation.
Inhaling through your nose and exhaling through your mouth.
Now,
Come back to the normal breathing.
Take a position of an observer.
And glance through your body observing different sensations in different parts of your body.
Feel the natural state of your body.
Feel the weight of your body on your sit bones.
Now,
Bring your attention to any physical sensation that you can observe,
Notice in your entire energy field,
Your entire body.
Like flow of energy,
Vibrations,
Pain,
Itching,
Tingling,
Lightness,
Heaviness,
Stiffness,
Tightness,
Tickling.
Any physical sensation in your entire body.
Just keep looking at your body very intently.
It's okay to move your awareness from one sensation to another.
Keep on looking at these sensations with your full attention,
With curiosity,
With a sense of exploration.
There are so many sensations,
Different waves keep on running in your body every time.
It's deeply relaxing and revealing to know your inner space.
Just keep looking at these sensations with your kind and non-judgmental awareness.
Keep on scanning your body with a kind attention.
When you realize you have wandered in your thoughts,
Gently acknowledge and bring your attention back to the sensations in your body.
Feel the texture,
Feel of these sensations.
How does it feel?
How do they look?
Don't try to change anything.
Just know some dull ache in your leg,
Tingling in your head,
Some flow of energy,
Vibration,
Some tightness,
Numbness,
Burning sensation,
Itching.
Alright.
Now let go of your attention on these sensations and just sit still in this silence,
This awareness,
This feeling of aliveness.
Be very alert,
Awake,
Present to whatever is happening in your consciousness,
Your body,
Breath,
Sounds,
Sounds coming from far off places,
Sounds coming from nearby places and sounds from your own body.
Tune into this stillness,
This space inside you.
Be very alert,
Present.
This space is deeply relaxing,
Healing in nature.
Now whenever you want to come back,
Gently wriggle your toes,
Wriggle your fingers,
Bring your hands in a namaste position,
Rub them to generate heat,
To generate energy and feel the warmth of your hands,
Of your palms,
Over your closed eyes and gently open your eyes.
If you have any questions regarding your practice or want to share your experience,
Please feel free to drop me a note at ramanatidhanam.
Com Wishing you peace and awareness for the rest of your day.
Thank you so much.
Namaste.
