Simple Body Awareness
Simple body awareness is a wonderful little practice the help bring the mind and body into the present moment. To a large extent, all of the practices included within this site are designed with one overarching goal, presence. In order to find presence you must surrender the debilitating thoughts, the relentlessly inhumane voice in the head. I don’t want to tell you this is either easy or hard to do. I will say, however, that everyone who has ever meditated has at one point wanted to jump out a window to escape the voice in the head. Still, there are times when those same people have stumbled upon incredibly still moments they wished would last throughout eternity. While the use of other practices is highly encouraged, the use of simple body awareness is great for that quick fix. This little strategy can be overlooked, underestimated, and forgotten because discussions of meditation often ignite the vision of yogis sitting in lotus positions. But, as the 20th century Indian sage Sri Aurobindo explained, “All life is Yoga.” What he meant is that even throughout the day we must be mindful and ever aware of the impact our thoughts have on us, and every moment is an auspicious moment for quiet awareness. When overwhelmed and unable to flee to the dark confines of your meditation corner, simple body awareness might be just what the doctor ordered.
Simple body awareness means just that: simply becoming aware of the body. With this you move out of the head, what the Islamic mystic Al-Ghazali described as the, Mansion of Delusion. When you do this, you will instantly enter the state of The Observer, and sense an immediate state of presence. If you stay with the body, even for just 30 seconds, you will clearly notice a calming effect overtaking what was just seconds ago an instrument of tension and dis-ease. You cannot become fully aware of the body while remaining in the head, it’s impossible. You have abandoned the Mansion of Delusion and entered the Mansion of Eternity, as he described, and instantaneously felt the effects.
Silent seated meditation will deepen with the use of this amazingly effective little practice, and the use of this throughout the day will deepen seated meditation. Why? Because all life is yoga, everything is connected! The thoughts that brought you to the state of such tremendous dis-ease during the day will be the same type of thoughts stealing your attention during silent seated meditation, or alternate nasal breathing, or breath awareness activities, or reading, or doing the dishes. By escaping them in the moment, during the day, the impact will reverberate in your other experiences. But don’t take my word for it; let your, own experiences build your faith.
Simple body awareness means just that: simply becoming aware of the body. With this you move out of the head, what the Islamic mystic Al-Ghazali described as the, Mansion of Delusion. When you do this, you will instantly enter the state of The Observer, and sense an immediate state of presence. If you stay with the body, even for just 30 seconds, you will clearly notice a calming effect overtaking what was just seconds ago an instrument of tension and dis-ease. You cannot become fully aware of the body while remaining in the head, it’s impossible. You have abandoned the Mansion of Delusion and entered the Mansion of Eternity, as he described, and instantaneously felt the effects.
Silent seated meditation will deepen with the use of this amazingly effective little practice, and the use of this throughout the day will deepen seated meditation. Why? Because all life is yoga, everything is connected! The thoughts that brought you to the state of such tremendous dis-ease during the day will be the same type of thoughts stealing your attention during silent seated meditation, or alternate nasal breathing, or breath awareness activities, or reading, or doing the dishes. By escaping them in the moment, during the day, the impact will reverberate in your other experiences. But don’t take my word for it; let your, own experiences build your faith.
For teachers and students this is amazingly convenient. Students can do this just before a test; teachers can do this between classes, while students are silently reading, or for a quick moment in the middle of grading. It is best accomplished when attention does not need to be on any one thing in particular because it requires focus. I do it in meetings all the time because you don’t have to close your eyes (but close them whenever you can). I have witnessed amazing results with my students who struggle from ADD and ADHD with this exercise. While working one-on-one I had one stand up and say, “SIR, THIS IS AMAZING! I CAN FEEL COLD MOVING THROUGHOUT MY LEGS!” Interestingly, as fast as he jumped out of the state of the observer, he went back, and concluded the exercise with calm, ready for instruction.
Preferably, you would assume the meditative posture during this practice; however, it is not completely necessary because this practice can be discreetly done anywhere. I might add however that even if your posture is loose and slumpish, you’ll likely find yourself wanting to sit erect, even correcting your posture involuntarily throughout the exercise. There is no rush to move throughout the body during the practice, the aim is to simply leave the mind. Make no judgments as you move throughout the body. The overall timing will vary, depending on your worldly commitments, but stay mindful not to rush. If you only have time to make it partially through the practice then that is perfect! The point is to simply become still. Why rush? Where do you have to go? Your mind will want to rush, so when this happens just look back at it and gently smile. The mental state which smiles is the mental state in which you are looking to be. The smile isn’t mocking the mind, but rather represents a loving sympathy that the mind is suffering from the stress of the days. The smile represents contentment in knowing that you don’t have to react to the mind’s hastened state, and that you are in absolute control. Like all other practices you are disregarding all thought. If a thought comes into your awareness, sacrifice the thoughts, and pick up where you left off.
Preferably, you would assume the meditative posture during this practice; however, it is not completely necessary because this practice can be discreetly done anywhere. I might add however that even if your posture is loose and slumpish, you’ll likely find yourself wanting to sit erect, even correcting your posture involuntarily throughout the exercise. There is no rush to move throughout the body during the practice, the aim is to simply leave the mind. Make no judgments as you move throughout the body. The overall timing will vary, depending on your worldly commitments, but stay mindful not to rush. If you only have time to make it partially through the practice then that is perfect! The point is to simply become still. Why rush? Where do you have to go? Your mind will want to rush, so when this happens just look back at it and gently smile. The mental state which smiles is the mental state in which you are looking to be. The smile isn’t mocking the mind, but rather represents a loving sympathy that the mind is suffering from the stress of the days. The smile represents contentment in knowing that you don’t have to react to the mind’s hastened state, and that you are in absolute control. Like all other practices you are disregarding all thought. If a thought comes into your awareness, sacrifice the thoughts, and pick up where you left off.
Simple Body Awareness Practice (Anywhere from 1 min+)
You may choose to close your eyes to help make the experience more intimate, though it is not necessary. Begin by bringing your awareness to the bridge between the two nostrils. Remain there for a few seconds, becoming aware of the cool dry air with each inhalation, and the warm moist air with each exhalation. Stay here for 4-5 breathes, or until you are ready to move on. I choose this place of the body to begin because it is the quickest and easiest place for me to become aware of. From there, move your awareness throughout the skin of the face. Observe the energy that flows throughout the face. Don’t do anything, just observe (this may take a moment with the first few attempts, but will become easier with time). Remain in this state of awareness for a half minute.
Next, move your awareness throughout your scalp, around your ears, jaw muscles, and relaxing each space as you move. Now to your shoulders, elbows, to your hands. Observe, without touching, and feel the energy within the hands. You are simply observing. Once you’re aware of the hands remain there for a moments. Slowly, begin to move your awareness up the arms, and become aware of the energy from the fingertips to the shoulders. This might be a challenge, but stay with it. Ironically, the less you try, the easier this whole process is; just let it happen. Once aware, remain present with this part of the body for a moment, or until you’re ready to move on.
Next, move your awareness throughout your scalp, around your ears, jaw muscles, and relaxing each space as you move. Now to your shoulders, elbows, to your hands. Observe, without touching, and feel the energy within the hands. You are simply observing. Once you’re aware of the hands remain there for a moments. Slowly, begin to move your awareness up the arms, and become aware of the energy from the fingertips to the shoulders. This might be a challenge, but stay with it. Ironically, the less you try, the easier this whole process is; just let it happen. Once aware, remain present with this part of the body for a moment, or until you’re ready to move on.
Next, disregard the arms and move into the chest, be aware of the movement of breath, then into the belly, observe the movement with breath, then to the hips, thighs, knees, calves, to the feet. Like the hands, simply become aware of the energy within the feet. You’re not doing anything, just observing. After a moment begin to slowly move your awareness up the legs until you are aware of the whole lower portion of your body, from the tips of your toes to your hips. Remain present until you’re ready to move on.
Now slowly and lovingly bring all of your awareness into the center of the chest. Every ounce of determination is focused on becoming centered. No judgments, no expectations. Just walk in. Stay centered in the fullness of the Seat of the Soul, and after a moment slowly spread throughout the entire body, observing the fullness of the whole body, from the crown of the head to the souls of the feet. Conclude the practice by re-entering the cave of the heart/chest cavity, give three nice full 10 second breaths (5 second inhalations, 5 second exhalations), and slowly open your eyes. Then, lovingly go about your day.
Now slowly and lovingly bring all of your awareness into the center of the chest. Every ounce of determination is focused on becoming centered. No judgments, no expectations. Just walk in. Stay centered in the fullness of the Seat of the Soul, and after a moment slowly spread throughout the entire body, observing the fullness of the whole body, from the crown of the head to the souls of the feet. Conclude the practice by re-entering the cave of the heart/chest cavity, give three nice full 10 second breaths (5 second inhalations, 5 second exhalations), and slowly open your eyes. Then, lovingly go about your day.
Follow the above prescription while listening to the attached clip...
Or, relaxing music might be more your flavor...
