Ajahn Sucitto leads a guided meditation in the standing position. Doing a body scan in the process & having awareness through legs coming from the ground.
Guided Meditation – Standing Position, by Ajahn Sucitto:
Those who are suggesting a conventional speaking mostly living in our faces, and maybe even just a little patch behind the eyes, behind the forehead, now, you are having a few extensions in your house. This ___, see if you can go, extend your domain down to your feet. You may not get every detail, but just—feet on the floor. Nice sensation there. And the legs—the legs are slightly flexed. They’ll be more active. They’ll be more receptive. They’ll be more—bear with it. Okay. Chest, spine, upright. Keep your eyes open. And—you can move around a little bit. So your legs and ___ are very grounded. Lighten your feet up.
Now, we’d like to encourage a unified body. Body’s often segmented, places where the kind of tissues locked, ___. Maybe a sense of bits and pieces. It’s to say that many people are like ahead. Just ahead. Being ___ along through the world ___ it. And so one segment to cause around your jaw, chin, head being quite tight. Can you come into your forehead and soften that? Can you relax your jaw? Can you extend your awareness down from your head and just ___ your shoulders being deliberately loosen? Relax up your shoulders. You can get some sense of energy more by widening in span.
Now, I will move to the body. Including not just the front, but also the sides so you can get the battle of the body. And the back. And then the abdominal area and down to the legs. And if we can just begin to check the places where these segmentation occurs, one is in the jaw of this area. Jaw up ahead and your shoulders, because this area of chest will tend to tighten up so get broken. And another place is in your belly. ___ global waist.
And then sweeping down. Without losing any bit down through the legs and to the floor. Thickly into the source of the feet and the two areas there. You have the areas touching the floor, the balls of the feet and the heels. Those of the area that isn’t touching the floor is the under sole. It’s like mirror of your hand. The fingers, ___ the hand and the palm. Actually, the palm is a very, very sensitive receiver, because the fingers tend to be active. Similar with the toes, and the soles of the feet. See if you can give priority to… once you feel settled and stable… give priority to the under___ of the foot. See if you’re listening to the ground through your feet.
Great. Extending. Because we step down, and now we can climb up. And as it’s from this place, the soles of the feet, there’s a line of awareness drawing up through the legs, gathering in the lower abdomen, arising up to the trunk of the body, into throat, and head, back of the head. See if the skull itself is like a ball resting on the fountain. That’s the image that ___. ___. Time down into a ___. Something like that… Coke. Extending. Okay, that central line.
Prioritizing the center. Source of the sense and strength is about it. Not about really releasing yourself, but transferring awareness in center and ___. Centering it and diversifying it into sense fields. And checking out behind your breast part. Behind the eyes. Around the eyeballs. Behind them. Organizing much more about that. Totally, the senses of this is more ___ that the visual ones. And it’s that, becomes that sense of becoming a little more. ___. It’s about balance, and wholeness, because it runs through the entire home. It’s quiet. Now, we can sense breathing when we’re focused into it. It’s a maintaining in that centrality. Everybody can turn a little healing, sense of movement, and also freedom without your space. Quickly as you move. Sensing in your chest. ___ in your body. You know, there’s nothing here to defend against. Opening. Staying sensitive. Practice there when you feel ready. Come back to sitting as soon as you stand a bit longer. So give yourself, like, checking internally the time to sit down and feel that sense of as you sit in your sitting position.
If you liked this recording and would like to make a direct financial contribution to this teacher, please contact them here: https://www.cittaviveka.org/index.php/support/online-donation
Material on this site is licensed under a Creative Commons Attribution-Noncommercial-No Derivative Works 3.0 License
330 Mindfulness Worksheets
Step-by-step guidance for developing mindfulness for your health, relationships, career, meditation and more!
200+ GUIDED Meditation Scripts
Discover the world's most popular mindfulness meditation scripts that make a positive impact on people's well-being.