Meditation On 12 Body Spaces

This guided meditation is about bringing into your awareness the physical body as a space. By delving into these body spaces you will quickly experience a deep calm. This meditation is therefore an ideal introduction for anyone who would like to meditate but finds it difficult to stay seated for long. It is equally suited for experienced meditators who would like to use it for leaving behind the tension and rush of everyday life and entering into a longer meditation.

One of the effects of meditation is the discovery and cultivation of one’s body space. We need this space as a counterbalance to our emotional reactions that are entangled with the ‘outside’ world (even though they happen within us). If our awareness of a warm and stable space within us is well developed, it will become easier to release step-by-step our identification with and dependency on our emotional reactions.

Transcript

This is the meditation on the 12 body spaces.

We go through the body,

Starting with the right lower leg,

Ankle and foot,

And beyond the right knee.

This is one space.

Feel this space as one.

Feel as it widens.

Also beyond the right knee.

And with the attention of the interior of your whole body,

You rest in there.

The left lower leg,

Ankle and foot,

And beyond the left knee.

This is one space.

Feel this space as one.

Feel as it widens.

Also beyond the left knee.

And with the attention of the interior of your whole body,

You rest in there.

We become aware of our sit bones,

The pelvis and sacrum,

Lower back and lower hara.

All this comes together as one space.

Feel this space as one.

Feel as it widens.

And with the attention of the interior of your whole body,

You rest in there.

From the pelvis,

Through the right hip,

Upper leg beyond the right knee.

One space.

Feel this space as one.

Feel as it widens.

Also beyond the right knee.

And with the attention of the interior of your whole body,

You rest in there.

From the pelvis,

Through the left hip,

Upper leg beyond the left knee.

One space.

Feel this space as one.

Feel as it widens.

Also beyond the left knee.

And with the attention of the interior of your whole body,

You rest in there.

We become aware of our torso,

With the space of the lower belly,

Of the upper belly,

The space of chest and shoulders.

With the space of the lower back,

The middle back and of the upper back,

With the area in between the shoulder blades.

All this comes together as one space.

And feel this space as one.

Feel as it widens.

And rest in there.

From the chest,

Through the right shoulder,

Upper arm and beyond the right elbow.

One space.

Feel this space as one.

Feel as it widens.

Also beyond the right elbow.

And with the attention of the interior of your whole body,

You rest in there.

The right forearm,

Hand and wrist and beyond the right elbow.

This is one space.

Feel this space as one.

Feel as it widens.

Also beyond the right elbow.

And with the attention of the interior of your whole body,

You rest in there.

From the chest,

Through the left shoulder,

Upper arm beyond the left elbow.

This is one space.

Feel this space as one.

Feel as it widens.

Also beyond the left elbow.

And with the attention of the interior of your whole body,

You rest in there.

The left forearm,

Hand and wrist and beyond the left elbow.

This is one space.

Feel this space as one.

Feel as it widens.

Also beyond the left elbow.

And with the attention of the interior of your whole body,

You rest in there.

We become aware of the space inside our neck.

Feel this space inside your neck.

Feel as it widens.

As it gently expands into the chest and into the head.

Connecting those two spaces.

And with the attention of the interior of your whole body,

You rest in there.

And we become aware of the space in the centre of our head.

Feel this space in the centre of your head.

Feel as it widens.

As it gently expands from its centre line towards the sides.

And with the attention of the interior of your whole body,

You rest in there.

With our next inhalation,

Our attention rises up the front of the spine beyond the top of the head.

With exhalation,

Our attention sinks down the back of the spine deep down into the floor.

For the remaining five minutes of our meditation,

We now sit with our attention within our body space and beyond.

And we watch our breath come and go.

Thank you.

Reviews

That was helpful. TY so much.
Visualizing compartments and having them expand was new and really helped my headache.