Whether it's a chair, the ground, your bed, or the air surrounding you, your body is always in contact with something. This is a fantastic approach to tune in to your current situation.
You can be aware of these places of touch at any moment, whether in meditation or in your regular life.
Because the feelings are often easy to detect, this is an excellent practice for beginners.
“Mindfulness is the acceptance of the present moment with awareness and balance. It doesn't get much more straightforward than that. It is accepting or opening to the present moment, pleasurable or unpleasant, precisely as it is, without clinging to it or rejecting it.” ~ SYLVIA BOORSTEIN
Instructions
- This exercise may be done in any posture, however I recommend doing it while sitting. Close your eyes and focus your attention on your body's posture. Make whatever modest modifications necessary to put your body at peace.
- Begin by observing the areas of the body that are in contact with anything else. Can you feel your feet making touch with the ground? Pay attention to the sensations in your feet. There isn't anything exciting to do. Simply pay attention to how your feet are feeling right now.
- Continue until you can feel your back end making contact with the chair or cushion. Take note of the upper thighs' touch and pressure with the chair. Rest your consciousness here, paying attention to how this feels in your body.
- Bring your focus to your hands, wherever they may be. Feel the locations where your hands are contacting, where you're sitting on your lap, or where your knees are resting. Concentrate on the part of the hand that is making touch with something else.
- Now look for places on your body where you can feel the feeling of the garments. You can run your hand over your body to see whether this sensation is present. The locations where the garment ends and the skin is exposed, such as the arms, neck, and ankles, may be the easiest to feel.
- Finally, pay attention to the feel of air against your skin. You may notice that the temperature of the air on the palm of your hand differs from the temperature on the back of your hand. If you're sitting outside, you could notice the breeze. There is no such thing as right or wrong. Don't be afraid to speak from your personal experience.
- Bring attention to the places of touch throughout the day once you've completed this practice. Feel your body come into touch with the chair whenever you sit down. When you stand up, take note of where your feet are on the ground.
DEALING WITH OVERWHELMED FEELINGS
When you first start exploring body awareness, you may realize that multiple sensations are vying for your attention at the same time.
Try utilizing a mental note or a short phrase while monitoring a certain part of your body to help keep your attention focused.
- Consider the phrase "feet. feet. feet" while tuning in to the feet.
- Alternatively, if you believe a command would be more effective (which it often is), try “feel my feet. feel my feet. feel my feet.”
- Link your inhales and exhales to the rhythm of the words. Congratulations on your achievement! It's as easy as that. You're chanting mantras.
You may also want to read more about Mindfulness Meditation and Healing here.