Observe sensations in your body from "summary" of A Beginner's Guide to Meditation by Rod Meade Sperry,Editors of the Shambhala Sun
When you sit down to meditate, one of the key practices you might engage in is observing the sensations in your body. This means simply paying attention to what is happening in your physical form, without judgment or attachment. You might notice the feeling of your breath moving in and out, the weight of your body on the cushion or chair, the temperature of the air against your skin. By observing these sensations, you begin to develop a greater awareness of your body and its connection to your mind. You might notice tension or discomfort in certain areas, or areas of ease and relaxation. You might become aware of patterns of sensation that arise in response to certain thoughts or emotions. Through this practice of observation, you can start to cultivate a sense of presence and mindfulness in your daily life. By tuning into your body in this way, you can become more attuned to the signals it sends you, and respond with greater wisdom and compassion. This can be especially valuable during times of stress or difficulty, when the body can offer valuable insights and guidance. As you deepen your practice of observing sensations in the body, you might also begin to notice the impermanent nature of these sensations. You might see how they arise, change, and eventually pass away, much like thoughts and emotions. This can be a powerful reminder of the transient nature of all things, and can help you cultivate a sense of equanimity and acceptance in the face of life's ups and downs. So, as you sit down to meditate, take some time to simply observe the sensations in your body. Notice what arises without trying to change or fix anything. Allow yourself to be present with whatever comes up, and see what insights and wisdom might emerge from this practice.
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