At its simplest, a body meditation is a guided meditation that focuses on each part of the body in turn, relaxing it and then moving on to the next part.
Many meditations focus on an object, such as a candle. In a body meditation, you'll change your focus as the meditation progresses.
Start by sitting or laying down somewhere comfortable and where you won't be disturbed.
Focus on your breathing, taking slow deep breaths. When it's right for you, allow your eyes to close of their own accord.
Now pay attention to your scalp. Let it relax completely. Allow any itchiness to just melt away.
When your scalp is relaxed, move downwards and allow your forehead to relax. You may decide to let the furrows in your brow smooth themselves out in your mind's eye.
Next, let your eyes relax. We work our eyes hard, often forcing them to see things through the glass or plastic of eyeglasses or contact lenses. Just give your eyes chance to relax, even though you're not asleep.
Do the same for your ears, nose and mouth in turn. You may find that they start to relax as soon as your focus moves to them.
All the while, allow each part of your body that's already been the subject of relaxation to stay relaxed, even if it's tempted not to.
Concentrate next on your neck. Like our eyes, our necks are often worked hard and will welcome the chance to relax. Once your neck has started to feel nicely relaxed, work on your shoulders. Not necessarily by slouching. But maybe by letting them drop a little so they're not quite as rigid as normal.
After that, it's the turn of your arms. You can work on each arm in turn or both at the same time - whichever seems more natural for you.
Once your arms and hands and fingers are totally relaxed, work your way down the trunk of your body. Relax your lungs, chest, stomach and abdomen. By now, the whole of the top half of your body should be in a deep state of relaxation.
Continue working down your body, paying attention to the base of your spine as this is another pressure point that we often neglect.
Finally, work down through your legs to the tips of your toes. Do this the same way you relaxed your arms - either both legs at the same time or each leg in turn. Whichever is best for you.
When you get to this stage, your whole body should be relaxed. When you first start this body meditation process, you may find that parts of your body "un-relax" themselves. That's perfectly normal. Just briefly bring your focus back to the relevant part and let it relax again.
Keep your body in a state of total relaxation for a few minutes and then at your own pace bring your attention back to the outside world and allow your eyes to open in their own time.
Discover more about different meditation methods at this meditation reviews site.
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