7 Meditation Full Body Awareness or The Infirmary

2020-07-meditationfullbody_awareness of The Infirmary [00:00:01] So the meditation of full body awareness, if you wish to lay down, those of you that want to do it, you’re welcome to lay down in the supine or savasana posture and explore it, and those of you that want to do it sitting, it is OK.

[00:00:25] You can do it tonight when you go to bed; you can practice there too…

[00:00:41] Adopt a confortable posture…

[00:01:00] Take a deep breath… and when exhaling release all the tension in the body, in the mind…

[00:01:31] Who knows scan your body from the top of your head, slowly down…

[00:01:46] Releasing any points of tension that we find with each out-breath…

[00:02:21] Check your posture… make sure your spine is straight; that your head is aling. And then slightly move your chin downwards, just a little bit, so that the back of your neck is aline with your back…

[00:02:49] The eyes can be closed or slightly open, letting some light come in, but with the eyelids very relaxed…

[00:03:01] The muscles of the face, very relax and loose. Jaw not doing effort, release it… The tip of your tongue touching behind your upper teeth and the rest of the tongue resting naturally, to avoid salivation and distraction…

[00:03:48] Relax your shoulders, your arms… Your hands resting comfortably… the meditation posture are in the lie posture with the hands on your ties or your knees, wherever you reach naturally.... Letting some space between your arms and your torso… Your knees touching the cushion… or getting you a stable posture, in which you can relax… If you are laying down to naturally your back straight, you can put a little cushion behind your head or behind your knees if needed....

[00:04:56] Your hands on the sides, facing up… And try to open your eyes a little bit if you are laying down slightly, so you do not fall sleep… And we’re going to put our attention, lightly on the tactile sensations of the breath, and our whole body, whatever we feel them coming in, coming out…

[00:05:44] With each out-breath, we let our body relax more and more, without diffuse attention all over the body, full body awareness… but maybe notice those tactile sensations with out or with in breath.

[00:06:16] Pay attention, to other stimuli like sound, thoughts, motions… simply notice them… let them pass at their own accord, and bring back your attention to full body awareness…

[00:07:59] Now with introspection check the state of your body…

[00:08:05] If it hasn’t lost the posture, and if so, make the corrections.,, Also check the state of your mind… if it’s agitated, distracted., focus on the out-breath, and releasing and relaxing.

[00:08:41] If, on the contrary, it will feels dull, lack of clarity, feel sleepy… Then focus on in-breath… Open a little bit more of your eyes, inhales deeply. Arouse your mind to be more vivid…

[00:09:16] An after doing this adjustments just release and continue… Focusing on the sensations with full body awareness…

[00:10:10] Not control your breath.. let it be natural, to balance itself… Sometimes the breath will be long, sometimes it will be short… just allow it to be…

[00:11:30] With mindfulness, sustained your attention… on the body of the breath…

[00:11:58] If you’ve been distracted and got lost in thoughts… jusst release them and gently come back with the next out-breath… release the tension, relax more and more…

[00:12:52] Have you fallen asleep?… awake yourself ver y deeply, with each in-breath cultivate vividness, clarity… Strengthen your back, raise your head, do not let laxity to settle in…

[00:13:43] If you’re in savasana posture and you feel you’re falling asleep and you can’t control it, then very slowly incorporate your body and switch to seating posture…

[00:15:00] Now, without balancing, act with it in-breath… awake a little bit, with each out-breath relax even more…

[00:15:27] Just a little bit, so that you can be completely relaxed.. as if you were sleeping, but your mind is awake, and present with full body awareness.,,

[00:15:46] Tactile sensations of the breath thought out your body…

[00:17:40] Again apply introspection to monitor the state of your body and of mind. And if you notice it is falling out of balance, apply the antidote to put it back in the center…

[00:21:54] Now drop for a moment… The focus on the breath, just remaining that state, completely relaxed, open… without focusing in anything in particular,,, Just recognize the state of your body and the state of mind…

[00:22:34] And notice on which direction you have to work in orden to find more balance.

Transcribed by: Miguel Angel de Anquin