I sense the body like Buddha senses the body.
I move the attention from the top of my head down to my toes,
Slowly through the entire body,
Then back up and then down again,
Again and again.
First I notice only strong and gross sensations,
Tension in the shoulders,
Itching on the upper lip,
A kind of burning sensation in the buttocks.
Then it becomes subtler.
The sensations like ripples.
As I move the attention down my arm it's as if it causes a wave down my arm from my shoulder through my upper arm and forearm and all the way through my fingertips and perhaps even further.
The body like a lake or a river,
Nothing solid.
A field of vibration and there's no solid distinction between this field and other fields around.
What an amazing feeling.
Bliss.
And then I don't sense it.
It's gone and I want it again.
What have I done wrong?
What am I doing wrong?
No,
I remember nothing is wrong.
I see again that everything changes including this,
That whatever experience I have it is only an experience.
See for yourself.
Sit with a straight back,
Alert and relaxed.
Close your eyes or rest your eyes on the ground in front of you.
Let bodily sensations be the focus of your attention.
Begin by focusing on the top of your head.
Notice any sensations there.
It can be tickling,
Tingling,
Itching,
Tension or something else.
Slowly move your attention downwards.
Continue down the face,
The head.
Down one shoulder and arm,
All the way down to the fingertips.
Down the other shoulder and arm,
All the way down to the fingertips.
Down the chest and belly,
Down the entire back,
Down the buttocks and genital area,
Down one thigh and knee and leg and foot,
Down the other thigh and knee and leg and foot.
Then you move your attention back upwards.
Up one foot,
Leg,
Knee,
Thigh,
Up the other foot,
Leg,
Knee,
Thigh,
The buttocks and genital area,
Up the back,
The belly and chest,
Fingertips on one hand,
Up the arm and shoulder,
Fingertips on the other hand,
Up the arm,
Shoulder,
Up the face and head to the top of your head and then downwards again.
Pay attention to every part of your body.
Notice different sensations.
Maybe there are strong or gross sensations.
Maybe there are subtler sensations.
You may not be aware of anything at all or the area feels numb.
Just hold the area in your attention for a little while,
Give it some time and then move on.
Whatever you sense or don't sense,
See that everything changes.
This is not an attempt to have certain sensations.
Have an intention to give attention to every part of the body,
Nothing but that.
From the top of the head down to the toes,
From the toes to the top of the head.
You you you you you you
