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20 Minute Daily Routine - Magic Self Massage While Sit in Meditation - To Heal Body and Mind
By Abby Eagle (2022)
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In this article I would like to show you an interesting meditation procedure that you can use to not only quieten the mind and get grounded but that may also improve the health of the body.
Some years ago I came across a bit of research which showed that if you bring your awareness to a part of your body for a short period of time then there will be an increase in the temperature to that part of the body. This indicates that perhaps there is an increase in blood supply and nerve supply which may lead to a health improvement.
In this video I am going to show you a number of meditation procedures. It would be a good idea if you practised each procedure for a couple of days before moving onto the next one. So let’s get started.
PART 1
Sitting Posture
It is best if you do this meditation sitting. You can sit in your best meditation posture on the floor or sit in a chair. If you lay down then it becomes easier to get lost in the dreaming of the mind. What we want is a posture that helps you get out of your head and down into the feet and become more present.
Peripheral Sensing
So we start with peripheral sensing. Find a spot to gaze at – don’t focus on that spot – don’t concentrate on that spot – let it be a gentle gaze in that direction – and then bring your awareness to your peripheral field of vision – as you do so you may notice movement – as in the movement of curtains, or movement of wind in the leaves of a tree. As you continue to explore your peripheral vision you should notice shadows - and you may notice that objects lose their names and just become objects and shapes – colours lose their names and just become colours – there are textures, reflections and shininess – and you might be wondering about some of those things.
As you explore the peripheral vision you bring your awareness to the auditory channel and notice the sounds that are around you. An interesting thing about sounds is that they arise out of silence and disappear into silence. The sounds are in the foreground and the silence is always there as the background.
As you continue to explore the peripheral vision and the sounds that are around you then bring your awareness back to your body and notice the waiting of your feet upon the floor – the resting of your hands – and the breathing in the body. Then bring your awareness to your lower back because in the same way that you have a front to your body, you have a back to your body – and the same way that you have a conscious mind you have an unconscious mind – and the unconscious mind is like a silent partner that is always with you and will do absolutely anything that you should ask – as long as you should ask in the correct way.
Awareness Continuum
The next step is to run an awareness continuum. Close your eyes and start by bringing your awareness to your head, neck and shoulders and noticing if there is any pain, discomfort or tension. If there is then don’t try and do anything with that – just allow it to be – just notice it – and then bring your awareness to a shoulder – once again noticing whatever sensations are there. And then slowly bring your awareness to the upper arm trying to get a sense what the arm feels like to you. And then bring your awareness to the elbow, to the forearm, to the wrist, to the hand, to each of the fingers – just noticing the sensations that are there. What you are doing is building a kinesthetic image of the body. If you have ever practised Tai Chi then you would know how much energy is used to focus in and concentrate on every small body movement – this is same.
So now you bring your awareness to the fingers of the other hand – just noticing the sensations that are there. Then you bring your awareness into the hand – to the wrist – to the forearm – to the elbow – to the shoulder and then back to the head, neck and shoulders.
Then you bring your awareness down through the body – you can bring it down the front of the body – down through the inside of the body – or down the back of the body – just noticing whatever sensations are there. Then you bring your awareness into the pelvis – and then into a hip and then down into the thigh – just noticing whatever sensations are there. Then you bring your awareness down into the knee – to the lower leg – to the ankle – to the foot and into each of the toes. Trying to get a sense of each individual toe and the space between the toes.
Then you bring your awareness to the toes of the other foot – to the foot itself – to the ankle – to the lower leg – to the knee – to the thigh – to the hip and then back to the pelvic girdle – just noticing whatever sensations are there – and then bring your awareness to the breathing in the body. Now bring your awareness to any thoughts in mind and then bring your awareness back to the breathing in the body.
You should practise and familiarise yourself with the sitting posture, peripheral sensing and the basic awareness continuum for a few days before moving onto the next stage.
After each session make a mental note of your learnings - of how you physically, mentally and emotionally feel and any changes that you notice.
PART 2
Cold Water – Hot Water
Sit in your best meditation posture. Move into peripheral sensing – noticing as you do so how your awareness and state of mind shifts - and then run an awareness continuum.
Once you have completed the awareness continuum then imagine that you can put your right foot into a bucket of hot water. As you put your toes and your foot into the hot water you can feel the heat against the skin. Slowly immerse the foot, the lower leg – all the way up to the knee into the hot water.
Then imagine that put your left leg into a bucket of icy cold water – it has ice blocks and snow in it. Immerse the left leg all the way up to the knee into the icy cold water. So you have the right leg in hot water and the left leg in cold water. Now take the right leg out of the hot water and put it into icy cold water, enjoying that experience. And take the left leg out of the cold water and put it into a bucket of hot water – noticing the contrast between the hot and the cold. So now you have the left leg in hot water and the right leg in cold water. Then put both legs into icy cold water and then put them both into hot water.
One of the things that this exercise does is to take the energy away from the thinking mind and put it down into your feet. So you should have noticed that your mind quietened down and your total focus was on your feet.
If you have ever practised martial arts like Tai Chi then you would already know how much emphasis is put on bringing the awareness down to the feet and getting grounded into the Earth. In Tai Chi you also learn how to bring your mind to each incremental body movement. No movement is done unconsciously – the emphasis is on being mindful of each movement of the body, each sensation in the body. Practise imaging putting your feet into hot and cold water for a few days before moving onto the next stage.
Make a note of your learnings.
PART 3
Shower Head
Sit in your best meditation posture – move into peripheral sensing – and then run an awareness continuum. Once you have completed the awareness continuum then imagine that you have a shower head that is on a flexible arm that you can use to spray water over your body.
So imagine that you can spray hot water over your right foot. Spray the top of the foot, the sides of the feet – the sole of the foot and between the toes. Increase the pressure of the water – keep moving the jet of water over the foot – then turn the temperature down so that the water is icy cold and spray cold water over the foot. Then imagine that you have a garden hose and spray the foot with the garden hose – imagine that you have water from a fire hose – what you are trying to do is to get the sensation of hot and cold water being sprayed over the foot.
Then continue this procedure by systematically spraying the hot and cold water over the entire body.
Then image immersing the entire body into hot bubbling water like you might get in a hot spa – and then immerse the body in freezing cold water like you might get at the beach while being pounded by the waves in the shore break.
Then imagine drying the body by vigorously rubbing the body with a dry towel.
Make a note of your learnings.
PART 4
Massage The Body With Oil
Sit in your best meditation posture – move into peripheral sensing – and then run an awareness continuum. Imagine spraying the body with hot and cold water – dry the body vigorously with a towel – then imagine giving yourself a massage with oil. Start by vigorously massaging your feet - massage each individual toe – massage between each toe – massage the top of the foot and the bottom of the foot. Systematically massage the entire body. Then imagine spraying the body with hot soapy water – then spray the body with hot or cold water – and then imagine drying the body vigorously with a towel.
Make a note of your learnings.
PART 5
Spray Both Left and Right Side of the Body at the Same Time.
Sit in your best meditation posture – move into peripheral sensing – and then run an awareness continuum.
Starting with your feet – imagine that you can spray both the left foot and the right foot at the same time using the imaginary shower head. So you spray your small toes – and then the next toe – the next – the next – and then the big toes. So it is like you are holding two shower heads and spraying both big toes at the same time. Then you spray both feet at the same time – both soles of the feet at the same time – and progressively move up the body – spraying both sides of the body at the same time.
Make a note of your learnings.
Please leave your comments below so that I can get an idea how useful this procedure was for you.
Online Meditation Course
Take a look at my online Meditation Course.
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