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Mindfulness of Body: Periphery to Center

3 Min
Meditation
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Deanna Burkett, MA, MS
MBSR Teacher & Kripalu Yoga Teacher
Sensations of the hands, feet, and head can offer reliable entry points to mindfulness of body. Many people have expressed to me that they can feel these regions quite easily, even if other regions of the body persist as "blind spots" over time--these blind spots being interesting places of practice in themselves but challenging to approach without helpful tools.  For example, "shake up" Part by Part body scans by occasionally sweeping awareness quickly through the body (Periphery to Center is just one direction), and notice how or if this sweeping energizes the mind and offers new perspective/places to investigate the Part by Part process.  
From the community
101 reflections
M
Mark
Body
Important to remember and feel our bodies not just our internal thoughts and feelings.
L
Luiza
So relaxed
I'm feeling so relaxed that I almost forgot where I was when it was over. Made me feel really good!
J
Jacob
It was so relaxing
I almost forgot entirely what I've been stressed about!! It made me feel at home. I loved it.
A
Althea
Day 3
It's been a LONG day and I finally had a moment to myself to do my meditation. I'm enjoyed this one that was chosen for my stressed mood. Definitely made me relax and release
T
Tasha
It's alright
Things can always be worse . This is nothing. Do the right thing don't take it personal.
H
Hue
Find it
Be mindful of all things around me and to love no matter what I face. Never give up till you find it.
S
Sam
Refreshing
I found this session to be quite refreshing after a long hard day.
C
Cuauhxihuitl
Breathing in through your body
Not only can I breathe in through my nose, but I can draw in breath through the openings of my hands and bottoms of my feet; my third eye, my belly and release all static energy. Feeling fully rejuvenated!
B
Brenda
Present Peace
There is a peace we can access at any time and it takes only a few minutes to be effective. The key is to be fully present, and to surrender to the greater connection we have to all things.
Q
QueenTakiyah
Luxury!
Meditation can feel luxurious...delicious. This was a very satisfying experience.
H
Heidi
Pace
I learned to go to a peaceful place. Away from the daily chaos and craziness.
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Natalie
Peripherals
The peripherals of the body are the head, hands, & feet. Focusing on all the peripherals coming together at the center of the body was relaxing & comforting
A
Apia
Stress
I learned that I can't be in stress no more, I need to be happy again all these cool words I heard tonight made me wake up a little thanks
A
Amy
Panic
My panic attacks tend to come once I try to fall asleep. Need to try more meditation before bed.
F
Felix
Calm
Need to pay attention on my body, and get my body, mind and soul in allign.
A
Angel
Mind body and soul
Today I learned how connected you can get with ones own body and full body breathing. It’s full of enlightenment waiting for you to connect with ones soul. Very inspiring session must do this again 💛🙏🏻
N
Nancy
Focusing on peripherals was easier than I thought it would be.
It was easy to visualize and keep my my from wandering likely because there was a lot of mind wandering in this exercise.
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Elena
Remember
I have awakened from a well rested night my body feels energized. My mind is well restored. I'm taking a moment of silence Thank God for my blessings he has given me before I start waking up my family and start my busy day. Tried to live today in the fullest.
E
Everett
Speed
The fastest I am is the slow speed of one who walks the ground and the walker
G
Gina
Feeling centered
This meditation helped ground me and made it easier to cope with my surroundings.
C
Christine
Interesting one
This was an interesting exercise; one that was relaxing yet not quite fulfilling. It will need more thinking on it for me.
L
Lil
I don’t feel as strong a connection to my feet as I do my hands. My awareness fades
Inward smiles can help change mood. Start your morning with kindness and self compassikn
A
Amytza
Distracted in mind, center!
Turn off thoughts, tune out noise, focus on myself, and task at hand. Observe thoughts and feelings willingly without need to participate!
A
Anna
Periphery of body
This exercise was perfect before sleep to send my mind and body awareness and gratitude for a good day with myself.
M
Matthew
VERY Bad place today
I came into this session in a very bad mindset. Not the best way to approach my mindfulness time. I was angry and negative, and wanted to nay say every directive in the session. I’ll come back tomorrow in my normal morning time, before my day can pile on.
A
Alyssa
1/16/18
I woke up feeling very anxious this morning for an unknown reason and this meditation helped my body to calm down. My mind is still going a little bit crazy, but I do feel a bit better.
T
Tatyana
Relax
I tend to tense up a lot about little things. I need to focus on relaxing my body more! I get so roughed up by tiny situations I can’t handle and go into this overload of stress. My mind isn’t clear most of the time. I learned to open my mind more.
A
Annika
Energy lines
Since starting a consistent yoga practice over 4 years ago, I’ve been able to cultivate pretty good body awareness. But lately I’ve realized that I don’t have the best connection or understanding of my physical body within space itself. I know how to move mindfully, but I am not always aware of the periphery and what lies just outside of it. I am sometimes oblivious to the impact my physical actions have outside of my body. And I’m often unobservant of things happening outside myself, too. I’m sure as I continue along this mindfulness journey I will improve upon these things. This meditation is a good place to start.
M
Michelle
Too quick for me
I wanted more time in each area of focus. I felt a bit rushed.
R
Raquel
Too stressed
Today, just can’t seem to relax. I’m feeling very anxious and stressed about work and other stuff.
I
Ivan
Day 1
Not everyone that comes into your life is meant to stay. You meet people and they teach you a lesson. It’s okay to be scared of new things. I can do it and I will conquer it. It’s okay to let go, but still care. It’s a feeling and feelings pass. Love back the people who love you.
J
Jenna
2/12/18
When I breathe I feel like I am letting something go. I feel like the negative has been lifted in the moment and even now after. The feeling is unreal, nothing I have felt before.
S
Sadeqh
Universe in my head
I just felt whole and it is like I have the whole cosmos right in me..felt it right in my head it was like union with the something I just could describe great
H
Heena
Grateful for
I felt grateful for the body I have. I felt gratefulness flow through me as I was trying to bring my awareness to my body parts
I
Isabella
1st aura
i felt more relieved and calm less stressed and more aware of my mind
D
Dina
For me...
Allowing myself to take time to calm my mind while maintaining awareness helps set the tone for the day to follow in the same way. It also allows me a few minutes to make myself important & worthy of my own time.
M
Markus
Mindfulness of body
Peripheral and feeling along with deep breaths help lower stress. Also you get a little sleepy.
L
Love
Body Awareness
To be able to access the sensations in my head, hands, and feet 🙌🏾 I never want to take that for granted.
H
Heidi
Alt body scan
This was a great alternative to body scan to create awareness in the body. I plan to teach it and found it very useful.
B
Beth
Bubble
Envisioning and feeling the periphery of the body and then expanding that feeling beyond my body made me feel as though I have this living breathing aura bubble around me that is impenetrable to negativity while simultaneously radiating positivity and love and warmth and safety.
B
Bonnita
Mindfulness of the body
I traveled all over my body with my mind from the help of the instructor. Focused on my body and breathing. Felt good to escape for a little bit.
C
Chelsea
I felt like a figure 8 of energy or awareness was flowing through me with each breath.
Meditating in a rhythm helps me to focus. I imagined a figure 8 of energy, awareness and breath flowing all together.
B
Bri
Mind/body connection
I always feel my mind body connection is so underneath, never at the surface. I liked that this helped connect the two in a way I don’t feel without this level of concentration
Me
Madée
Process
I felt my body tingling and reacting while I was mediating and it actually felt like I could push my awareness to outside my body. Very calming (:
M
Matthew
Distraction
Even as i sit still with my eyes closed i still find myself distracted.
J
Jalela
❤️
When I can’t sleep I come to aura and I will be sleepy when it goes off I love this app❤️💓
S
Sophia
Feeling the body
I learned that focusing on the body while meditating, bringing energy to the extremity: the head, the hands, the feet, really brought a sense of awareness. It opened minutes of mindfulness meditation. I felt blissful
G
GiGi
Patience
I learned to slowly slow down to take time and listen to my inner self and treat others good also
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Natasha
Expanding My Consciousness
I learned that I’m able to expand my awareness and consciousness of myself BEYOND myself and into my surroundings with mindfulness and it was REALLY FREAKIN COOL. I felt connected with the universe.
D
Dey
Meditation 15
Today i have a full day of anxiety attacks so having this moment of meditation for letting all go was the best thing that i could have done today
M
Maria
Checking in
Reminding myself to check in and see how I’m doing, rather than going on auto-pilot. Still anxious, still feeling a bit rattled. But also feeling peaceful and centered. Learning that I can feel and be a bit of everything today and every day.
E
Erica
Health
As i moved through the different parts of the body i tried to also think about health. Id love to lose some weight, for my clothes to fit better, but also i want to feel healthy. Its not about the number although the number helps me keep track. When i went through pushing from the outer points to the center i focused on this health priority, pushing health to my core, toward my heart.
T
Time
Function
Pursing the unnecessary relative to one’s happiness can ultimately generate altercations that may not provide progression
K
Kelsey
First Session
I noticed that my mind felt calm, and I visualized my breathe as fluid moving from my nose into my lungs and back again. I also noticed it was harder to breathe if I caught my mind wondering.
T
Tracy
Body
I learned that body scans bring full body awareness and I can feel the sensations of my body and hold them all at once.
S
Stacy
Calm
I felt a calm. A different way of sensing myself. Feeling my breathe flow through my body and focusing on me. On the calm it created.
I
Iana
Less stress
Calm can’t fully overcome stress but it can hold it back and be more of what you feel.
A
Amber
Calm
i’ve been feeling tense and unfocused because of exams so it’s really helpful to take a moment to align my mind and thoughts because i’m always trying to process masses of information. i think the key to life is to be able to be really aware of what goes on in our minds and not let our emotions be affected by certain thoughts.
S
Susie
Mindfulness of Periphery
This was helpful in releasing negative energy and tension from my body. Thanks 🙏
J
Joyce
Checking in with the outposts
Very nice and helpful. Moving awareness around and letting it flow, then finally having it flow to extend our past each peripheral felt very empowering. Namaste
T
Tammy
Periphery to center
I liked the guidance of the meditation but, she moved to fast from one task to another. It would have been better as a 7 minute meditation spread out over more time.
S
Susan
It isn’t about core strength
Without feet, I would not walk. Without hands I would not feel. Without my head I would not think, see, hear, speak or experience taste. Do not neglect beyond the core.
WJ
Walter J
Calming...
At first I was s Little distracted by the waterfall. But then I was able to get into my body and travel around the peripheral which brought about a sense of calm but with heightened awareness. By the end of the meditation I was feeling a whole buzz of like body sensitivity but with a calming flavor. 😑✌🏼
M
McKenna
Fire
When it came time for focus to move from my head, hands and feet, I felt every vein and artery moving the blood through my body. It was a warm, calming feeling that made me feel at peace.
A
Athena
Awareness >one single area
As I did this meditation I learned that awareness isn’t About focus and concentration as much as it is about simply experiencing my feelings through a light attention to my physical body. I’m loving my consciousness. My desire to take direction has become the most important tool in developing my own awareness. Each mindfulness exercise hasn’t yet let me down. I felt empowered as I took the instructions to increase my awareness by integrating a flow of multiple sensations-at once. I decreased the point of focus while simultaneously only choosing a small number of different areas to be aware of.
A
Aida
Felling
It was helpfull to remind the word and felling that I wanted to get along the meditation
H
Harvey
Full awareness
This is a wonderfully enlightening lesson of full body awareness!!!!!!
N
Niella
anxious ,a lot of moving
I need to calm down and breath more I need to relax...........................
S
Stephanie
Aware
Trying to be mindful of my entire turned out to be harder than I would have expected it to be but I throughly enjoyed putting my effort into finding my full body awareness.
m
mallory
Aware
Being aware of the feelings in the different parts of your body is important. Noticing each feeling helps you become more aware!
J
Jessica
Move the attention around your body
It’s way harder than I thought to do simple things like this. We get distracted so easily nowadays. A few minutes a day of meditation will make you feel much better throughout the day is truly amazing.
A
Alyssa
.
I noticed that placing my hands over my heart was actually relaxing and seemed to lessen my anxiety.
F
Fabiola
conect
You have to connect all your body so you can relax easyer, and keep breathing, that's the key to free all the stress you carryon your body
J
Joyce
All to the center, then back out
Like waves , to wish in to the center, then back out to the fingertips, toes, and brain. Funny that our brain is so vital and yet it’s a periphery. Namaste
G
Guy
Awareness
This has to be one of the best practices I have tried so far. The feeling of body awareness is total, so total I was zinging and floating away all at the same time.
G
Guy
Waves
That was quite a sensation, feeling your body moving in waves, rippling within the meditation. Awareness.
S
Shani
Wack
I learned that meditation is wack,and some people can't hold their breath for that long.
K
Katherine
Interesting
Good for visualizing awareness, but idk what to do with this awareness
K
Kirby
Awareness
I learned to actually take the steps necessary even during a time of discomfort and anxiety to be aware of my body and recognize how powerful my breathing can be when I breathe with intention. As well as being present during the entire meditation (to the best of my ability) and how it really can be beneficial. I always knew this but never experienced it. Thank you Aura!
G
Guy
Do the float
That was just the best feeling, the sence of floating and hands felt like two balloons.....where have I heard that before...🙂
D
Debb
Ughhh...
Meditations like this don’t seem to work for me. It’s like asking me to pay my head and rub my tummy at the same time. 🤪
LA
Lorie-Anne
I am suprised
This was one of the most relaxing experience I've got so thank you. I think I'll be able to sleep quite nicely tonight.
J
Joyce
Head, hands, feet
A good practice, to focus first on each periphery separately, then all together - all the endpoints that both reach out and lead back to center. Namaste
S
Shelby
Session 2
I felt chills as I was becoming aware of the different sensations my body was feeling. Taking time to focus on one section of my body at a time rather than feeling everything at once really helped me to expand and ease my mind.
T
Tristen
Warmth
A great sensation of warmth and comfort overflowed through my body, straight to the core; and then as if butterfly wings spread outward again through all appendages and beyond.
C
Cherish
Sensations
Focus on the peripheral parts of the body (i.e., hands, head, and feet). Sensations of warmth arise. Bring those sensations to the core of your body. Your entire body is pulsating with waves of warmth. As a result, your body is calm and relaxed ready to drift off into a restful sleep. 😴
WJ
Walter J
Starring...
This was an interesting experience for me‼️ She had me relaxed & focused on my extremities... hands & feet & head. They all started a tingly feeling as I focused on each of them. While at the same time, I could feel each of them independently of each other. As the tingling turned into vibrations I noticed they were all slightly different but of the same “family”, like... for example paints - eggshell white, flat white, semigloss white, etc are all in the same “family” but a little different in texture or hue. My hands were slightly different than my feet or head & my left hand was not exactly the same as my right hand but similar. Then it got interesting... I could feel 1 then another, then another & as I focused more closely they were going in a specific order and got into rhythm with each other. Finally I recognized it as how we learned to draw a star as a child - lower left point to center top to lower right point to upper left and across to upper right and finally down to lower left again to complete it ⭐️ Once I recognized the pattern, it picked up speed & I turned into this golden starry vibration in the night sky looking out at the other shining stars and thinking... this is what I really am... a star among stars!! We all have the Choice to be a star (vs a black hole) and shine for all to see! ❤️⭐️🍀
B
Bryan
It’s going to be a long night
I learned that this is going to be a long night unfortunately the mediation didn’t work tonight. Too many outside forces. I went from having a solid path and a goal to having neither in the span of 24 hours all because of out forces. The people that I’m suppose to love and put my trust it can’t seem to make up their mind. Now I’m stuck in a sea of chaos with no shelter and probably no sleep.
t
toni
relaxed
I felt relaxed but then kept thinking of stupid things at work
S
Susie
Periphery to Center
This meditation really helped release the physical tension I had been holding in my body after an evening of knitting. I had no idea that I had been holding my body so tightly while starting this new project. Obviously I need to take more breaks and relax 🙏🏻
H
Hanna
peripheric to central
focusing on 3 different parts of my body was definitely difficult but with practice I hope to achieve it.
J
Jess
14/07/19
I felt that this exercise really challenged me and my notion of how I pay attention to the whole body. It was difficult to shift my focus between the different peripherals while also paying full attention to the sensations in each. However I feel that it was a valuable practice and I learnt a lot about broadening my perception of the whole body in order to feel more at peace in the centre.
T
Teddy
Locating
I find this helps to thanking a belt something that makes you happy like bouncing basketballs or evening your favorite dessert or something else Simple is laying down drinking some water and getting a good old fashion rub down massage down at your favorite massage parlor or spa or even asking one of your friends The narrow how to do massages to help you get you a massage or just help you work out your issues by talking it out and hugging it out to.
E
Elena
Connectedness
I felt like I was able to acknowledge my surroundings again and the natural weight of my body returned to me
M
Madison
Returning to Meditation
I noticed that it was harder for me to quiet my mind because I am out of the practice of meditation. But, I did enjoy observing the memories that arose as I just sat quietly.
W
William
Body mindful
Wonderful new thoughts! Hands, head, feet! Periphery together and beyond! Thanks.
M
Marecia
Soothing
The body needs your awareness to help energy flow properly. The more attention you pay to your body, the better, I believe, it will function as a whole.
L
Lindsy
Sound/voice
This one has a soothing voice that completely relaxed me. I didn't even realize I had completed the prompts and was in full meditative state.
C
Casey
Feeling light
I felt very light and fluid and could feel my whole body breathing with the air around me. I'm so relaxed.
F
Franny
Energy Goes where it Flows
I am reminded again what a powerful tool our mind is. Though it can bring us pain, worry, hopelessness, if we ruminate enough.. it can just as easily foster tranquility, peace, and awareness. That is, if we allow ourselves. We can focus our energy on different parts of our body, in ways that we don't realize. To feel those subtle sensations that remind us of our humanness. And instantaneously, we can turn our attention to our whole body. . To the core of our being. Energy goes where it flows, so let us emit love and light.
W
William
Peripheral
Deanna, excellent! Magical voice, magical practice! Hands, feet, head! Added torso organ stack and eyes! Thanks.