“Meditation is the dissolution of thought into Eternal awareness or pure consciousness without objectification, knowledge without thought, the merging of the finite into the infinite.” – Voltaire
Hhow attuned are you to your physical sensations and your sense of self in your body? In a world filled with distractions, to-do lists, and external demands, it can be challenging to truly connect with your physical self. Sometimes a prolonged interruption somatic awareness causes chronic pain, illness or fatigue. It’s as if your body is shouting, “Listen!” Fortunately, vigilance one way to increase somatic awareness and gain a clearer sense of your physical self in the present moment.
One way to increase somatic awareness is through the mindfulness practice called a physical examination. This mindfulness practice requires a quiet place where you can sit or lie comfortably for 5-30 minutes. If you have the time, spending up to 30 minutes mindfully exploring your current physical state can be an excellent mindfulness practice. However, even if you only have a few minutes to sit or lie down in a comfortable position and examine your physical sensations, you will still reap the benefits of mindfulness and creation. contact with the present moment.
Body Scan Mindfulness practice
TThe aim of the body scanner mindfulness practice is to develop greater somatic awareness by being open, curious and non judgmental. Pause as you read each instruction to become more attuned to your body without judgment, simply increasing your curiosity about the physical sensations and the experience itself. If you wish, you can make an audio recording of these instructions to help you practice mindfulness with your eyes closed more comfortably.
- Find a comfortable sitting or lying position where your body feels comfortable and supported by the floor, chair or cushion underneath.
- First, bring your attention to your breathing. Notice the sensation of the air as you breathe it in through your nostrils and again as you breathe it out through your mouth.
- Pause to allow space for anything you feel, including tension or discomfort.
- Begin with your feet by becoming aware of the physical sensations present in your feet, calves, knees, and thighs. Notice the sensations in your muscles as you allow your mindful focus to slowly move upward.
- If you notice tension or holding during the body scan, stop to pay close attention to that tension, then intentionally allow the tension to release and release.
- Next, take a deep breath as you bring your attention to the sensations in your abdomen, torso, and lower back. Notice your spine as you gradually allow your focus to move steadily up your body, remembering to stop tension or holding in any areas, allowing those areas to gently relax.
- Focus on the rhythm of your breath as you breathe in slowly…and breathe out slowly…allow the physical discomfort to dissolve as you slowly breathe out…imagine the tension releasing with each exhalation.
- Continue to let your focus move upwards and notice your hands, arms, elbows and shoulders. Be aware of any tension, discomfort or holding in these areas. Use the gentle flow of your breath to bring awareness to these areas and allow them to release as you exhale slowly and gently.
- Finally, turn your attention to your neck, face and head. Notice the sensations in your jaw, mouth and eyes. Allow any areas of tension to relax and notice the release of tension as you become consciously aware of these areas.
Hso you had to start it physical examination mindfulness practice? Are you noticing an increase in somatic awareness as a result of taking the time to engage in this mindful meditation practice? Ask yourself if you can incorporate it into your ever-growing mindfulness repertoire by taking the time to stop and take a close look at your physical state.
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Featured image: dreamer by chiarally / CC BY-NC 2.0
