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guided meditation: sensations

  • Sit as solidly as a mountain and as spaciously as an ocean.

  • First pay attention to sensations in and around the head: on your scalp, your face, inside your skull.

  • How does it feel to have a head? Do not imagine or visualize sensations, just observe what is there.

  • Move your focus gently to the neck and the shoulders. Watch any sensations without grasping at them or rejecting them.

  • Now, move the attention to the torso, front and back. Notice the feel of your clothes against your skin.

  • Next, take the awareness to the arms and the hands. Feel the contact of your hands with each other or with your knees. _

  • Expand the focus to the pelvic area, front and back. Experience the contact of your buttocks with the cushion.

  • At the level of sensations, where does buttock stop and cushion start? Feel the seamlessness of this experience.

  • Move the awareness to the thighs and the knees. If there is any painful sensation, look deeply into the bare experience of it.

  • 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.

  • Finally, be aware of the whole body.

  • 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.

  • 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.