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Body Awareness: Center Moving Outward

3 Min
Meditation
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Deanna Burkett, MA, MS
MBSR Teacher & Kripalu Yoga Teacher
This meditation has been helpful for me in releasing tension that I can accidentally build in meditation! One important tip: allow awareness to extend beyond the "conventional body." As awareness flows from the center outward, allow it to go through the hands into space, through the feet into space, etc. This keeps awareness from feeling bottled up and building pressure in the system. Work gently!
From the community
40 reflections
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Savannah
Imagery
Imaging myself "opening the valves" of my body really helped me spread awareness to each body part which in turn helped me focus on just my body and to ignore all of my surrounding distractions. This really helped me relax and feel slightly better.
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Steven
Container of Kindness
I really liked the term "container of kindness". I can be a container of kindness. That's pretty cool.
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Rhonda
Amazing
This is very helpful in allowing me to focus and relax. It will be my "go to" meditation when I am feeling restless.
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Bella
it's the first micro meditation that really calmed me
i think the most important message of this micro med is that you can spread your mind all over your body and that your body listens and reacts to the mind physically
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Elisabeth C
Full Body Awareness
I've never meditated this way. Normally my meditations have me switching between the body, sound, and breath. I find these to go a lot more smoothly because I can't always focus on one for an extended period of time without losing touch with it. Body and breath is more challenging for me. I find that I don't always feel very attached to my body. I feel like consciousness suspended in a shell. This meditation was difficult and took me out of my comfort zone. It wasn't easy for me. I do appreciate it though. I want to find a connection between my body and mind. My goal is to feel wholly present with mind and body.
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Elsa
Best meditation yet!
Wow, this meditation really puts you to sleep, by focusing on your body and inner peace spreading. Yawn, goodnight and thank you Aura😳😴✌️🛌🙏🏼
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Jamie
Learning...
I need to make sure that my 3yo son is not outside my bedroom door where I can hear him. That was a BIG distraction. I know now!
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Lauren
First time
I’ve never mediated before, so it’s going to time some work to not become distracted or unsettled. But I think I can get there!
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Samantha
Oct. 10, 2017 2PM
The first lesson wasn't to bad. I just need to figure out the proper body stance and to find a place that better fits my meditation time.
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Val
Whole self
This is the first time I really felt the flow from the heart reach my extremities. I have fibromyalgia and dissociative disorder, this meditation kept me very aware of my body and very much centred my thoughts.
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Merrill
I Learned that i can spread my goal of what i want to feel throughout my body
I learned that I can achieve better results if I identify what I hope to gain from the session and what it feels like
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McKenzie
Open
I can, starting with my heart, open my awareness and let it spread through my body. I can open my chest, expanding my rib cage so I can take the deeper, fuller breaths that feel whole and not half a breath. As I meditate I feel tingling in my shoulders -> arms -> hand and fingers, then down my torso and into my legs to my toes; and I know I am bringing peace and calm to my beat up body that's always in pain. This awareness, the peace and calm that I draw into every inch of my body helps drive out the toxicity stress has infused in my bones, muscles, tissue, and blood coursing through me. A few more sessions and/or longer sessions will help me come to this calm more quickly, and my body awareness, as I breath, will become stronger in its fight to cleanse my mind, body, and soul of the poison stress has put in me.
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AJ
Oct 21st 9:43 am
I think too much. I kept myself from fully relaxing into this meditation because of anxious and unkind thoughts. I should try another meditation position so that I’m more relaxed fully
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Kerri
Body awareness
I loved the image of opening the valves and letting the awareness spread. I was able to really feel my awareness as it flowed into each body part.
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Harvey
Center moving outward
A lovely gentle lesson involving awareness and connection between meditation and relaxation.
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Kelsey
Stress
God’s got me and knows what’s best for me and my future. I️ can always lean on him in times of need and when I️ am feeling stressed to always turn to him and not the world.
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Raine
Mindful lesson 1
I learned that I can open myself up to new lessons in life & not to let negativity consume me
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DorDor
I wish I could control the meditations. That is
Come back or know where they are saved. Sometimes I can find your comments to me and some times I can’t.
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Katelyn
Body awareness
I learned that I have some control of how I feel. Though I choose to bottle up my feelings and act numb to the things that strike me. I like feeling numb closing myself off from a feeling because it is unnatural to me or doesn’t feel right. I like knowing I have this control but it really hurts me in the long run. I tend to lash out about something so small that does not matter. It makes me realize that I do not really have the control I though I did/ do.
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Anna
Body awareness
Awareness of the body brought relaxation to my physical being
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Matthew
Coughing
I’ve come down ill, and my cough made it difficult to concentrate today. Darn it. I could have really used some calming and relaxation to take away the great stress of my day so far!
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Ruth
Focus
I learned or realized it’s so hard to stay focused on the movement of the breath but when you can it’s the most peaceful place to be in.
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trin
body awareness
this session helped me learn that i need to let my body breath and focus on being happier
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David
Body awareness
I learned that meditation always feels great at any time of the day.
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Khusleen
Awareness
I learned that awareness gives you a sense of the present and helps you focus on the “now”.
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Meghan
Little Things
Body awareness meditations are so important. Even if you aren't in an optimum space for "traditional" meditation, body awareness is doable anywhere at any time. Walking to class can become a time for gentle awareness. Paying attention to your gait, to how the ground feels on your feet, to how the sunshine feels on your face. These are all small ways to practice awareness throughout your day that don't take any extra time at all.
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maya
i didn’t get to pay much attention, but just from hearing it i could tell that i felt a calmer
even simple breathing for a few minutes can help reduce stress you may have been holding on to
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Bella
Day 2
I feel calmer, i think i shouldve chosen the sad one tho. my nausea and stress is stemminf from depression.
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Bree
Awareness
I haven’t meditated in a few days and I was really unfocused today 😬 I will try this one again and see if it is better next time.
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Tiara
Awareness
Paying attention to my body is as important as paying attention to my soul.
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Nadya
Same as before
I still feel the same as before I hear the person talks. I don’t really think that this helps me(?) But I hope that later on, as I get more used to meditating, I would feel so much better and focused with life.
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Milan
Breathe...
I learned to let my body breathe and what it actually felt like.
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Sydney
Great
I felt that this practice really guided me to feel awareness for my whole body and it was sensational.
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Louis
Opening Valves?
This meditation distracted me due to the weird reference to opening valves of the shoulders and hips. Huh?
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Mel
That I could not get comfortable that my environment was making it hard for me too deeply meditate
I could not let myself completely relax exterior frustrations and sense were blocking my path to relax and let my self overcome uncomfortably I need to let my self ease into my thoughts and not get so uncomfortable around certain areas that do not let me breath and relax
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Susan
Mindfulness of Body
What a wonderful thing to remember... Build a container of kindness but remember to be kind to your self! Allow to kindness to flow throughout your body and then to others.
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Cherish
Energized with Kindness
This is a wonderful meditation to begin your day with! I took in a few deep breaths and greeted myself with a kind gesture. Immediately, I found myself smiling. Sensations of warmth and energy arose in my heart space. These sensations spread to the rest of my body. This energy extended beyond my feet into the Earth and beyond my head into the sky. I am left feeling grounded, refreshed and energized with kindness. Have a beautiful day! 🙏🏻❤️😊
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Annette
To try and be kind to myself as well as others.
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Walter J
Grinning...
What a happy meditation! It felt nice greeting myself with a warm genuine smile and a few kind words. My heart immediately felt full & I was smiling. Then to open my shoulder & hip valves to allow this happy warmth to flow throughout my whole body made me start to grin. I am full of warm happiness and ready to spread it to the world! 💚😁🍀
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Stephanie
I felt...
I feel a tension throughout my head, neck, and shoulders. It was hard to get rid of even with this meditation. I will keep working on it.