So then we begin the actual meditation practice on the body,
Body scan meditation.
As always getting yourself comfortable and upright to begin with.
Back straight,
Shoulders straight,
The head slightly pointed downwards,
The eyes almost closed.
Toe against the top of the mouth and the hands on the knees or the right on the left,
With the thumbs gently touching.
And begin with those deeper breaths,
Using especially the out breath to calm the mind,
Calm the body.
Two or three long breaths.
One more long breath in,
Long breath out.
And we begin with our motivation to be here,
Not just for ourselves alone.
Feel free of focusing only on oneself.
Expand the mind out to include others as well.
And make the intention to be doing this meditation for the benefit of all living beings.
And bring your mind into the present moment.
Let everything else go,
You don't need to be anywhere else.
And to begin with bring your attention to your breathing.
And for the first few moments just be there with the breath going in and the breath going out.
And so now bring your attention into the body,
Beginning around the waist and the backside,
The middle of the body.
Let your attention be there.
Notice where there's contact or not.
Notice if that part of the body feels uncomfortable or comfortable.
There's any tension or pain.
Can you sense any heat or cold or heaviness or lightness?
If it's there,
Just observe.
And then bring the attention down to the thighs,
Front and back.
Again noticing where there's contact or not.
Becoming aware if they're comfortable or uncomfortable.
There's any tension or pain.
Maybe you can sense a color or a shape in that part of the legs,
Top of the legs.
Just observe.
And then down into the knees,
The back of the knees,
The front of the knees.
Observing whatever's there,
Heat or cold,
Heaviness or lightness.
And down into the calves,
The lower legs.
Just observing whatever's there.
And down into the ankles,
The feet,
The soles of the feet,
The top of the feet.
Just observing.
And down into the toes,
Trying to notice each one of the toes separately.
Then using the breathing,
Breathe in white light to that part of the body,
The waist down to the toes,
Which is life,
Energy,
Oxygen,
Healing.
Breathing,
Breathe that white light in.
And breathe out back smoke,
Which is all discomfort,
Pain,
Sickness.
Let that go on the out-breath.
And then bring your attention to the stomach and lower back.
Just observing whatever's there,
Comfort or discomfort,
Tension or pain,
Heaviness or lightness.
Maybe you can sense heat or cold.
Just observe.
Be there with that part of your body.
And then up into the chest and upper back.
Observing whatever's there,
Whether it's tense or relaxed,
Hot or cold,
Heavy or light,
Just observe.
And into the shoulders,
Back and front.
The upper arms,
Just observing.
The elbows,
Back and front.
And into the lower arms,
Being there with whatever's there,
Just observing whatever you can see,
Whatever you can feel.
And down into the hands,
The back of the hands.
Both sides,
Back and front of the hands.
The palm and the back.
And into the fingers and thumbs,
Trying to notice each one individually.
And again,
Breathing in white light to that part of the body which is life,
Oxygen,
Energy.
Filling that part of the body,
Stomach,
Chest and arms and shoulders with bright white light.
And as you breathe out,
Breathe out black smoke,
Letting go of all tension,
Discomfort,
Sickness.
And then bring the attention to the neck,
The back and front of the neck.
Just observing.
Comfort or tension,
Heat or cold,
Heaviness or lightness,
Just observe.
And to the back of the head,
Top of the head.
And down into the face,
Trying to notice each part and observe forehead,
Nose,
Eyes,
Ears,
Mouth,
Chin.
Be there,
Just observing each part.
And again,
Breathe in white light,
Which is healing life,
Oxygen into that part of the body.
Filling it with that bright white light.
And breathe out black smoke,
Letting go of all discomfort,
Tension,
Sickness,
Problems.
Let them go on the out-breath.
And let's dedicate our meditation,
Our practice,
That both ourselves and all other living beings may become free from all suffering of body and mind.
And that ourselves and every single living being may experience only happiness.
Thank you for your practice.
