SGM April 2012 Meditation of the Month: “Clearing Your Inner Space”
PART A Audio: Introduction and Monthly Summary
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PART B Audio: Guided Meditation: “Clearing Your Inner Space”
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Introduction and Monthly Summary
Welcome to our SGM April 2012 “Meditation of the Month.” I’m Kevin Schoeninger. Thank you for joining in our mind-body practice.
Do you ever feel like there’s so much going on in your head or your heart that you’d just like to sweep it all clean? Or maybe there’s one thing that’s stuck in your mind that seems to get in the way of your best intentions. In this month’s meditation, we’ll practice a wonderful technique to clear your inner space.
Before we get to our meditation practice, let’s briefly summarize where we’ve been so far this month. This month’s material centers on the book, “The Genie In Your Genes,” by Dawson Church, Ph.D.
In our first Weekly Message, we explored the fact that consciousness plays a primary role in what happens in our bodies and our lives. What is happening in your consciousness powerfully affects your bio-energy field which in turn affects your cells and the world around you.
In Weekly Message Two, we explored ten principles to consciously engage your bio-energy field in a beneficial way.
In Weekly Message Three, we learned that smooth energy flow through your personal energy field leads to health, happiness, and success, while disruption of energy flow leads to illness, negative feeling, and poor results. Therefore, a primary task is to clear your internal energy field so that you can become an open channel through which life energy flows smoothly. We then explored a clever technique to release mental-emotional restrictions.
If you haven’t yet taken the opportunity to enjoy the insights and practices in these messages, they remain available to you.
In this week’s Meditation of the Month, we’ll practice inner clearing on a physical-energetic level. Releasing inner blocks in this way is a deep process that can work underneath what is normally consciously available to you. I think you’ll find it very relaxing as well.
To prepare for this meditation, give yourself time in a quiet place, where you won’t be interrupted. You can follow the guided meditation audio in Part B of the recording above.
This guided meditation takes just under 20 minutes. Let’s practice together now.
Guided Meditation Script:
“Clearing Your Inner Space”
To begin, find yourself a quiet private environment and a comfortable seat. An ideal seat height puts your hips level with or slightly above your knees. Turn off your phone, place it at least several feet away from your body, and tell anyone who needs to know that you are taking a little quiet time.
Place the soles of your feet flat on the ground and parallel to each other. Sit forward on your seat, so that you feel some weight in your feet. If it is too challenging for you to sit this way, feel free to sit back in a chair with comfortable upright back support.
Lightly close your eyes. Relax your shoulders down and rest your hands palms down—on your thighs. Imagine a string attached to the top of your head, gently drawing you upright and increasing your feeling of spaciousness inside your body.
Tuck your chin slightly, lengthening the back of your neck. Lightly close your lips and breathe in and out through your nose only.
In the following sequence, I’m going to guide your attention to different parts of your body. I’ll also cue you to imagine and feel the space between different body parts. Some areas you may feel easily, others maybe not so much. Whatever you feel or don’t feel is O.K. Simply follow along, as best as you can. Whatever happens or doesn’t happen is fine.
So, now, place your attention into the sole of your left foot. Feel the contact of the entire surface of your foot on the floor or ground. See if it’s possible to imagine and feel the sole of your left foot melting into the surface underneath you.
Place your attention into the sole of your right foot. Feel the contact of the entire surface of your foot on the floor or ground. See if it’s possible to imagine and feel the sole of your right foot melting into the surface underneath you.
Feel the soles of both feet at once, supported by the surface underneath you.
Now, feel the space between and including your left foot and your left knee. Allow relaxed, present awareness to fill that space.
Feel the space between and including your right foot and your right knee. Allow relaxed, present awareness to fill that space.
Feel both lower legs at once, supported by the surface beneath you.
Now, feel the space between and including your left knee to where your left hip contacts the seat underneath you. Allow relaxed, present awareness to fill that space.
Feel the space between and including your right knee to where your right hip contacts the seat underneath you. Allow relaxed, present awareness to fill that space.
Feel both upper legs at once, from your knees to your hips, supported by the seat underneath you.
Now, feel the space between and including where your left hip contacts the seat under you up to your left shoulder. Allow relaxed, present awareness to fill that space.
Feel the space between and including where your right hip contacts the seat under you up to your right shoulder. Allow relaxed, present awareness to fill that space.
Feel both sides of your body, from your hips to your shoulders, supported by the seat under you.
Now, feel the space between and including your left shoulder to your left palm resting on your left thigh. Allow relaxed, present awareness to fill that space.
Feel the space between and including your right shoulder to your right palm resting on your right thigh. Allow relaxed, present awareness to fill that space.
Feel both arms at once, from your shoulders to your hands, supported by your thighs.
Now feel both sides of your body at once, from your feet, up through your knees, your hips, your shoulders, and arms down to your thighs. See if it’s possible not to try too hard to feel this; simply allow the feeling of both sides of your body to be present in your awareness.
Now, see if it is possible to feel the space between both sides of your body, the space of your whole torso and head. Allow relaxed, present awareness to fill that space.
Feel your body as a whole from the inside. Allow relaxed, present awareness to spread throughout your inner space.
Now, ask your body to show you anywhere that would benefit from your nurturing awareness. Is there any area in your body that is tight . . . painful . . . or that draws you to it?
Simply allow your attention to rest in and around that area. Bring your nurturing presence there. Witness and accept whatever arises. Allow any thoughts, feelings, or sensations to come and go naturally, effortlessly. Witness what is happening therewithout trying to change it in any way—simply allow it to be, to shift, to move, or to stay the same.
If you find your mind wandering, it’s O.K. Ask your body to again show you any area that desires attention, whether it’s the same as before or another. Rest your nurturing presence there. Witness and accept any thoughts, feelings, or sensations that arise. Allow them to be as they are, to come and go—naturally. Just notice what is happening. Relax. And let go.
Ask your body if there’s any message it has for you. Listen and feel without trying to have an answer. Just see if anything comes into your awareness.
Now, return to feeling your whole body at once. Take a few slow deep breaths. As you inhale, imagine and feel as if your whole body fills up with your breath. As you exhale, imagine and feel as if your whole body empties out.
Record the feeling of relaxation, nurturing presence, and awareness in every cell of your body, so you can remember and return to that feeling at will, at any time.
Slowly open your eyes and take in the space around you. Feel the space inside your body with your eyes open. Take relaxed, nurturing, present awareness with you wherever you go.
Take a moment to write down anything that is important for you to remember from this meditation.
You did well. Keep up the good practice.
Kevin