Find yourself a seated position,
Or lie down if you prefer.
The intention of this meditation is to shift our attention from thinking to feeling.
From the outer world to the inner aliveness of the body.
Before we begin,
It is important to understand that we are not supposed to imagine or visualize anything.
We have to directly feel it,
To sense from within.
There is a difference between thinking about the body and actually feeling it from within.
Feeling it requires us to take our attention to that part of the body wherever we want to take our attention to,
And feel the sensations in that part of the body.
Now take a few deep breaths,
Gently,
Just how you breathe usually,
No force.
Allow the breath to flow in and out naturally.
Pay attention to the breath without trying to control it or change it.
Simply notice it.
With each breath,
Allow yourself to come to rest in this moment.
There is nowhere else you need to be,
And nothing else to do right now.
So you can completely focus your attention within.
Now gently bring your attention to your hands,
To your arms.
Don't think about your hands or your arms,
But actually feel them from within.
Can you feel a subtle aliveness,
Any sensations,
Or just a gentle field of energy?
If you don't feel anything,
It's absolutely okay.
Just observe.
Don't lose your attention into thinking.
When I say observe,
We are not looking through the eyes,
We are looking through the inner eye.
We are paying attention to the field of the hand.
Whenever you find yourself losing into thought,
Bring your attention gently and lovingly back,
And feel the aliveness in our hands.
As the attention goes deeper,
The sensation is felt more and more.
We are not creating these sensations by observation.
The sensations are always there.
It's just that we never paid attention.
The field is always there.
Now gently move your attention towards your shoulders.
Feel the energy expand right from your hands and arms and shoulder.
You can feel the energy,
Life force,
Flowing through your arms,
Both the arms at the same time.
Now gently shift your attention down to your feet.
Can you feel your toes,
The sole?
Can you feel the feet touching the ground if you are in a seated position?
Observe the feeling.
Observe the feeling when the feet touches the ground.
Feel the contact.
And if you are lying down,
Feel your lower body rest on the ground.
Expand your awareness to the entire legs and feet.
Directly sense the subtle aliveness,
The subtle energy in your legs.
Include both of your legs and observe the field.
Observe the sensations that may reveal itself.
Just witness whatever is.
Don't allow the mind to create something.
Just witness whatever is.
Now bring your attention to your torso,
Your abdomen,
Your chest,
Your back,
And scan through it and observe if there is anything you can feel,
Any sensation or the energy field.
Can you feel the life inside the body,
The pulsation of your heart,
The expansion and the contraction of your lungs,
Of your belly?
All those sensations are welcome.
There is no judgment of a good sensation or a bad sensation.
Everything is welcome.
And simply observe.
Feeling the aliveness of our inner body is what anchors us in the now.
The body is always in this moment.
When we inhabit the body,
We inhabit the present moment.
Now bring your awareness to your neck and throat.
Feel the sensations in your neck area.
Your neck area.
Your face.
Your head.
If there is any tension on your face and the jaw area or on the forehead,
As you bring gentle attention,
You might notice that the tension begins to soften.
You're not trying to change anything.
You're not trying to relax.
You're simply feeling.
And in the feeling,
Presence and relaxation happens naturally.
Now see if you can feel your entire body all at once.
Feel the energy field of your entire body right from your feet to your scalp.
Feel the energy moving.
Don't visualize it's moving.
See it,
Feel it.
Feel your body as a single unified field of energy.
This is the inner body.
Rest here.
Rest in the silence.
If you notice you've drifted into thought,
Don't judge yourself.
It's absolutely okay.
Simply return to feeling.
Return to the inner body.
This returning again and again is a practice.
Very fine-tune our attention.
If you notice areas of pain,
Discomfort or numbness,
Then gently bring your attention there without any resistance,
Without trying to push it away,
Without trying to fix it.
Just simply feel it because it is true in this moment.
So witness what is true in this moment.
Sometimes what we call pain is actually the body asking for attention.
And when we bring awareness without resistance,
Even discomfort can reveal itself as another sensation.
Even discomfort can reveal itself as just another sensation.
And if you feel any strong emotion arise,
Acknowledge them.
Don't be pulled away into thought.
If you see fear,
Notice.
Acknowledge that you see fear.
If there is sadness,
Acknowledge there is sadness.
Be with the feeling.
Don't entertain the mind.
So as you continue to rest in the deeper dimension of the body,
The spaciousness of being,
Simply remain here as awareness.
In a moment you will open your eyes and return to your daily activities.
Let's see if you can maintain the awareness.
You can bring your attention to your body anytime during the day and allow it to anchor yourself in the now.
So whenever you're ready,
Gently open your eyes and carry the presence into your life.
