Zen : Your Way

Notes

Imported from zen-corpus design/skills-audio/skill-body/skill-body-full.md

Transcript

Body — Full

This is Body. For about a minute, feel where the weight is. Standing — the feet. Sitting — the base of the spine. Lying down — the back. Just feel it. Then rest with one place that feels tense. Soften a little. Sit with it gently.

[Pause 3s]

Make yourself comfortable in whatever posture you are in — standing, sitting, or lying down. Eyes can stay soft, or open — whatever helps you feel the weight.

[Pause 3s]

Feeling, hearing, and seeing — Body, Sound, and Light — are three foundational sense practices. This one is feeling.

[Pause 3s]

Feeling the body brings a sense of being grounded. When the mind is busy or spun up, that can bring you back down.

[Pause 3s]

Longer body scans move through many parts. This is a short version — weight first, then one place in the body.

[Pause 3s]

One more thing. Feeling the body like this is not therapy, and it is not a medical treatment. If pain or distress is strong, please get proper help.

[Pause 3s]

If you want to keep the minute honest, run a Breath Loop in the background — one breath on each finger. Optional. Or just follow along.

[Pause 3s]

Here is how we do it.

[Pause 3s]

First, feel where the weight is. Standing — the feet. Sitting — the base of the spine. Lying down — the back. Just feel that. Let the support take some of the weight. Then notice one place that feels tense. It might be the jaw, the shoulders, or the back — or wherever calls loudest. Soften there a little. Stay with it gently. If the mind wanders, come back to the weight, or to that place.

[Pause 4s]

Get ready. Follow me — we start now.

[Pause 2s]

Feel where the weight is. Standing — the feet. Sitting — the base of the spine. Lying down — the back. Just feel it.

[Pause 5s]

Feel the pressure. Let the support take some of that weight.

[Pause 4s]

Now notice one place that feels tense. Jaw. Shoulders. Back. Or wherever is loudest for you.

[Pause 3s]

Soften there a little. Stay with it gently. No need to make it go away.

[Pause 5s]

If the mind wanders, come back to the weight, or to that place.

[Pause 4s]

Now widen to the whole body. Soften.

[Pause 3s]

Alright — that is enough for now.

You can follow this a couple of times until you can feel the body this way without the audio.

Thank you for feeling the body.