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guided meditation: sensations
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Sit as solidly as a mountain and as spaciously as an ocean.
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First pay attention to sensations in and around the head: on your scalp, your face, inside your skull.
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How does it feel to have a head? Do not imagine or visualize sensations, just observe what is there.
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Move your focus gently to the neck and the shoulders. Watch any sensations without grasping at them or rejecting them.
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Now, move the attention to the torso, front and back. Notice the feel of your clothes against your skin.
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Next, take the awareness to the arms and the hands. Feel the contact of your hands with each other or with your knees. _
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Expand the focus to the pelvic area, front and back. Experience the contact of your buttocks with the cushion.
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At the level of sensations, where does buttock stop and cushion start? Feel the seamlessness of this experience.
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Move the awareness to the thighs and the knees. If there is any painful sensation, look deeply into the bare experience of it.
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Now focus your attention on the lower part of the legs, the ankles and the feet. Notice how sensations do not remain exactly the same from moment to moment.
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Finally, be aware of the whole body.
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What is the immediate experience of having a body? Feel the actual
physicality of it, not what you might imagine it is like. -
Come back to sensations, come back to awareness. Recognize and appreciate your ability to feel, to sense.
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As you end the meditation, rest in quietness and clarity. After you get up, pay gentle attention to sensations as you move and go about your day.
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