4 part tuning-in meditation

…can be used as a meditation, during yoga, and in the moment…

  1. Awareness inside your body – grounding yourself in your body.  Anyway that works.  Potentially – awareness radiating from the center of your body, just below your navel, all the way to the periphery of the skin – head, feet, hands, everywhere.  Simultaneously drawing awareness back from the periphery to hold the center.  Soften back into yourself.  It can go back and forth – outward, inward – and eventually, both at the same time.  Aliveness in the whole body.  Expansion and centeredness.  Balanced.
  2. Awareness of the room around you – the temperature, the atmosphere, anyone there with you.  Without having to engage or ignore, staying in your body and aware of what’s around you.
  3. Hear the sounds – without grasping to listen, let the sound come to you, in through your ears and translated on your eardrums.  Feel the sound in your body.
  4. Feel the breath breathing – as the breath comes in and fills you, you expand from the center of the chest, as the breath leaves, your body condenses back into the center of the chest.  As if you are breathed in and out of the heart, your whole body breathed like one giant lung.

All the while staying grounded in the body, eventually all four parts at the same time.  Whenever you find yourself distracted, just start over…

adapted from a practice by Parvathi Nanda Nath Sarasvati

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