Virtual Retreat

AWARENESS: THE MIRACLE OF NOW Day 5 Working with the body (…how to overcome stress and tension) Many people conceive of spirituality as something ‘higher’. As if it’s something that somehow ‘higher’ than ordinary life with our ordinary body. But really, spirituality implies being grounded in the moment and in this body we inhabit. Are you in touch with your body? If you’re someone who lives mostly through their mind then maybe you are not in close touch with your body. Do you suffer from tightness and pain in the body? If the answer is ‘yes’, then maybe you are not truly in touch with your body. When we are in touch with our body, we become sensitive to it’s needs, whether that’s healthy, restrained nutrition or regular exercise. Pause right now and notice your body. Does it feel heavy or light? Are there any aches or pains? Are some areas soft and others tight? Are your shoulders relaxed? Can you follow your breath right down to the bottom of your lungs? You may find that some of these questions are difficult to answer. That may be a sign that you’re not fully grounded in your body. Here are 3 benefits of being grounded in your body: More relaxation and less stress Improved health More peacefulness In this foundational retreat we’re only going to touch on how to be more grounded in the body. To go deeper, we’ll have to spend a whole retreat on working with the body. For the record, here are some ways to get in touch with your body: Yoga Martial arts Tai Chi Pilates Stretching Running For now, we’ll focus on two simple ways to get deeply in touch with your body: body meditation (scanning your body) and mindful walking. Body meditation (scanning your body) The way to do a body meditation or body scan is to move your mind very slowly through the body and notice what it feels like. The body-scan is an ancient healing practice. The body responds in amazing ways to mindful attention. You can either integrate it into your meditation practice by just doing a short scan at the start, or you can take time out to do a fuller body scan lying down. It’s a wonderful way to end the day as you prepare for sleep. Mindful Walking In the Zen tradition, mindful walking is one of the core practices because it forms a bridge between meditation and ordinary life. Mindful walking is meditation in action. Mindful walking can teach us to stay in the moment and taste our life as it unfolds. Mindful walking his a delightful way of grounding yourself in the body. You can use it any time you walk – whether it’s just from one room to the other, to the subway, in a park, or out in nature. The key is mindfulness. This means letting go of thoughts and focusing on the sensation of walking, as well as on sights and sounds. Here are some of the benefits of mindful walking: It quietens the agitated mind. It helps to integrate what seems to difficult to accept. It fosters good health. We breathe more deeply when we walk Heart and lungs are exercised Limbs are strengthened Your spirit lifts and the soul is nourished. Here are some tips on how to practice mindful walking * Walk at a medium pace * Keep you head up and look around * Focus on sights, body sensations, and sounds * Touch fore-finger and thumb together to remind you to be mindful * Coordinate breath and steps * Let the earth carry you Touching the forefinger and thumb together is a great way to stay mindful! The more you use this trigger, the more your mind will respond to it. EXERCISES Body scan Take time to do a body scan. You can do it last thing before you go to sleep. Mindful Walk Please go for a 10 minute mindful walk. You can find instructions. Note: For tomorrow’s exercise you will need a mandarin.