Meditation: awareness body

The method, which will be briefly described below is very simple, it makes the novice more capable of contemplation and feeling of the body, as well as its individual parts. This technique is similar to shavasana, and can be used for the development of relaxation and awareness along with it. And Shavasana, and what we are going to describe can be attributed to the meditative techniques. Sharply defined separation between them, the relaxation techniques and methods, developing awareness of the (strictly speaking) does not exist. Their main goal is one, and they are interchangeable. 

All that is done in yoga should be done with the knowledge, so the maximum extent possible, the potency of awareness should be brought to the limit. Any yoga practice, whether it is asana, pranayama, or anything else, help to achieve this, if they are performed regularly and systematically. 

This practice is designed to teach the worshiper to realize my body. This consciousness (mind) should be sent to various parts thereof. Need to feel the accompanying emotions and try to recreate the mental picture of this part of the body. If you can not do this, do not worry, just do it systematically. Remember: the goal is to remain a mere spectator, a spectator, watching (carefully, with full concentration on observed, but at the same time - relaxed, or even an indifferent spectator. Recall the famous Vedantic formula: "Om Shakshin aham" - " I - свидетелaј, aloof, not really interested in what's happening. In the future - and throughout this book - Satyananda explanations are aimed at ensuring that the reader has learned absolutely unshakable tenet of yoga: meditation - a simple note. And only someone who long and systematic work in the traditional manner, it becomes clear monstrous complexity, hidden behind the unassuming simplicity) various parts of the body. Try not to sink into the thought process, but just be aware. 
In many practices, explained below, you must own (already established, automatic, stereotyped) skills, awareness of the body, without this ability, they lose much of its effectiveness. Thus driven method can be considered as a (basic) training in the higher yogic techniques. In addition, it will help more conscious (and therefore - effectively) asana practice. 

Appliances 

Put a blanket on the floor or rug. 
Lie on your back in exactly the same manner as described for Shavasana. 
Take a way that there was no inconvenience. If a pronounced need to make any move your (to find a comfortable position) the body or there is likelihood that it will be during practice, do it now rather than worry yourself later (and shoot down the setting. Here, as in Yoga-nidra " need to lie down, to arrange the body and do not move under any circumstances, except for extreme). Indeed, perhaps the better to show some excessive physical activity now, especially, even if no special needs, and this prevents the desire to move the body during practice. 
The palms should be (freely) disclosed and addressed (roughly) up in any position, which would be convenient. 
Relax the whole body, as far as possible (if necessary, immediately before this practice can be done Shavasana). 
Close eyes. 
Realize the body. Try to mentally recreate it now or feel. Become an observer (only an observer, and nothing more!). Be aware. Try to understand (catch) the sensations that occur in perception. Within a short period of time, try to see as much as possible sensations throughout the body. Then, after about a minute, start to realize (to catch) sensation in the skin of the right foot, though initially it may seem difficult. 
Which foot - cold, warm, tense or what else? Need to feel it. Then slowly move the awareness (beam focus) to the calves and thighs, all the time aware of skin sensation (for those with leading representational system is a kinaesthetic - it would be relatively easy for others - a bit more complicated, but all, without exception, are able to develop a good perception its physical shell, just to be devoted to this for some time). Feel that they affect the body (arising in the body), but not on the (self-) perception. Try to feel these sensations in the body, nowhere else (This refers to a very subtle point, namely: some people experience are caused by very easily, they arise as a kind of "answer", involuntary reaction of the body in one direction a beam of attention on him. But here it should not happen, because then people will not have to deal with the real existence of the body and the sensations it available and associated with the current functioning and general condition, but with the phantoms of sensations, whose appearance he provoked himself. This course of events often occurs in people with very sensitive nervous system, and must be recognized and taken into account, since it may create a sufficiently far in the wrong direction, what happens to those who "rides the energy along the meridians, or endeavor to imagine something and Kundalini yoga. Write or catch a bodily sensations - in response to their expectations - may be many, autogenous training is simply inspire yourself, but here it is about simple awareness monitor that already exists in the body - without any appreciable effect of observer, how to say East: "If you expect to visit a friend, do not take the sound of my heart for the stamping of hoofs of his horse." 
It is necessary from the outset to distinguish between the sensations that really captured on the surface of the body soothing calm the mind, from those that arise in the form of echoes, reactions to the movement of his attention to the "pressure". It is the fact that the beam focus of attention, his perceived "patch", move with excessive force, or consciousness itself is too tight, focused too much point, could trigger the effect of magnifying glass which collects the rays, and the place where concentrated sunlight, begins to burn, differ from the ambient temperature of the background. In this case, the appearance of sensations caused by a reaction of secondary, parasitic and distracting, it says that the body and mind - especially the latter, - lack of relaxation. The activity level of consciousness should not exceed the degree of muscle relaxation, which should be deep enough). 
Repeat the same with the left leg, starting with the feet. 
Then realize the fingertips of his right hand. Create a mental picture (if you tend to easily do this if not - should not even want to try, it would be a mistake) and at the same time feel the sensation. Again feel: fingers hot, cold or something else? Slowly move the awareness of the palm, wrist, forearm upper arm to shoulder all the time, realizing the mental picture and feel. 
Repeat the same with the left hand, to realize it. 
Now catch the feeling of the cheeks, - this is a very sensitive part of the body and must be, for most people is not hard to feel there is something (just - feel the skin of the cheeks). 
Try to create a mental picture (Even if Satyananda is a question of mental re-creation is feeling, in this case, again, should be dealt with only minimal intrinsic your response. The response that occurs in the body with a simple treatment of attention to any region. In no case should not make this response a strong, clear, and so on - that is impossible to work with him). Your cheeks feel warm, cold or what? Be aware of a minute or so. 
Then repeat the same thing with his lips. They are dry or wet? 
More aware of the language. Feel the saliva, which it is washed or it feels dry? 
Be aware of your ears. What sounds are captured? Be aware of them, feel that they do not affect you, you just watch them. 
Be aware of the eye. Can little povraschat eyes with closed eyelids and catch any sensations that occur. 
Observe a variety of visual forms that occur in front of your eyes closed. 
Stay (just) a witness, it is much easier (as well as the correct and safe). 
Now we should realize skeleton (framework) of the body. Create a mental picture of their bone structure. Feel that the whole body supported and maintained in its form (in outline) the bones of the skeleton. Realize this. 
Feel the hardness of bones connecting the knee and right foot. Create a mental image and feel it, to realize. 
Then, should realize thigh bone. Do this for about a minute. Then repeat the same with the left foot. 
Then realize the bones that form the structure of the right hand. Think of it as something separate from himself. Realize the bone, which is held in place right biceps. Repeat the same with the left hand. 
Then, feel and observe (but do not try to see anything, if you do not it, if you do not tend to see!) A mental picture of the barrel structure of the chest, covered with a top of the shoulder girdle. Realize the whole spine from top to bottom. Start with the base and slowly try to understand its various parts to the extent that, as the awareness is gradually moved upward. It is not very easy, but with practice you will feel clear and (I) mentally see the spine. Do this for a minute or so, if necessary, several times, moving the consciousness (mind) up and down. 
Then again, try to feel the whole body. If possible, observe his mental image. Realize (catch) in it as many processes as you can. Feel the point of body contact with the floor. Do this for about a minute. 
Then slowly and gently move, move your body and slowly open your eyes. The practice is completed. 

Awareness 

This practice is intended to develop the ability to visualize different parts of the body (if this is possible - if not, the work is only with sensations), as well as the process of awareness. Try as it might be during practice only a witness (of what is happening in the body in the direction of the beam of attention on it). If the attention is deflected from the practice, do not worry, just try to understand the mental processes that occur at the same time, that is the most difficult, as thoughts delay, take (If you suddenly "awoke and realized that where you are mentally and is already participating in any event, it should simply return to the process of awareness, which was before you took away the flow of ideas. Do not be upset or refleksirovat about this, so just returning back every time, just like a child learning to walk. Before practice awareness of the body may be appropriate to the occasion to recall the great principles - Zen: "a hundred times to fall to one hundred and first time up, and the Fathers of the Christian Church:" Better the incident and riser, rather than standing and is not repentant). 
Do not strain if you suddenly realize that the attention (consciousness) was somewhere. Think of this instability as the natural tendency of the mind. As soon realized that the attention is somewhere, keep the practice from the point at which you were distracted. 
(Editor's Note: Generally, should be the nature of the difference between attention and consciousness. Warning - this is a special and tricky, which is not exactly mind, but rather, the operative part of it, which is characteristic of the constant, almost ostanovimaya dynamics). 
Place and time 

This technique can be practiced anywhere and at any time. Before or after the asanas, or before bedtime - a wonderful time