Body mindfulness is one of the forty Buddhist meditations. It is a meditation designed both for investigation of the body and its nature, as well as being a basis for concentration building. This meditation is excellent for people who have an anatomical, medical or health interest in the body––familiarity with the body helps in building concentration.
On the other hand, it's often hardest for people who are the most sensitive towards the body, either in regards to its appearance, or because they are uneasy with the body's biological processes. In spite of this dislike, it's recommended that such persons try this style of meditation because they're likely to get the greatest rewards from it. Of course, starting gently and building up experience will help ease newcomers into it. Here's how to start the meditation and develop it further.
Method 1 of 3: Preparation
1.Select a quiet, comfortable place to meditate. Choose an appropriate time when you feel able to meditate, free from distractions. Select a posture comfortable for you––for this meditation, all postures are suitable. (The How to do mindful meditation page describes the four main postures in a little more detail to help you choose one that is practical for you.) Ensure your head and torso are positioned to allow for ease of breathing and awareness. Having a stiff posture will cause discomfort and a too-soft posture will encourage sleepiness.
2.Relax any tension. Spend a few moments developing awareness of what you are doing, such as sitting, breathing and relaxing. Spending a few minutes this way allows the mind to build more focus and awareness as it examines the body for tension. Allowing the body to relax also lets your mind become calm and quietened.
- Give yourself a few minutes for this to occur and let go of distractions, agendas and other subjects of thought.