Body Scan Meditation
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Archived Meditation 1 Body Scan Meditation |
This body scan technique will help you to reclaim the “lost world” of your body. With continued use of this charting technique and frequent mental scans throughout the day, the richness of physical sensual aliveness will continue to reveal itself to you and the warning signs of stress will be quickly recognized.
Make sure you are in a comfortable but alert position. If you can comfortably sit in lotus position (the usual cross legged position that we imagine mediators to be in), do so. If not, sit yourself in a chair where your feet are comfortably flat on the floor and your arms are on the arm rests of the chair. In this way your body should be all square angles.
Make sure that your spine is straight and not resting on the back of the chair. You could also lie on your back; but in order not to fall asleep, bend your knees and place your hands under your head, with eyes closed or looking downward with the eyelids half closed. If you are inclined to drift off or fall asleep then go with the eyes half closed.
Take 3 full deep breaths, letting go of tension and settling into the meditation.
Imagine a ball of blue-white light above your head, this light slowly descends into the top of your head and moves around the interior of your body.
Begin with the inside of the head letting the ball of light illuminates the inside of your body. Notice the images that come forward. In the beginning you may only sense light and shadow.
Make note of any sensations, places of comfort and discomfort, tingling, vibration, density, numbness, etc. Let the breath move into places that call for attention and see what happens when you do this.
Do this meditation for 20 minutes or more if you’re so inclined. But if you only have 5 minutes then do that.
Record your findings in a journal including images for a study of your progress. You may want to draw pictures of your body and map out the various images and feeling that arise.
At anytime in the day that you have a moment tune into your body and check out what is happening.