Basic Meditation

Introduction to „body-consciousness meditation“

The purpose of body oriented meditation is to support overall stability and grounding, to train one’s consciousness and to reconnect with one’s own inner strength. It’s important to have this connection to your basic body functions, especially when you want to expand and train your consciousness in such a way that it can reach from what we call manifesting physical layers to high energy layers of our existence. Being connected like this also helps to live a true and fulfilled life.

In general body orientated meditation gives you many benefits for your daily life and helps to create a stable basis for your further development.


Some of the benefits of body orientated meditation:

  • Enhanced body awarenessmeditation benefits
  • Calm mind
  • Feeling centered in one’s own power
  • Being able to identify physical or energetic imbalances before getting sick and being able to do something about it
  • Being able to process experiences more efficiently
  • Being you
  • Having more energy at your disposal
  • Living in the moment


It’s all about connecting with your physical form by using sensation rather than mental analyses. One of the big benefits of this training is that you will soon be able to realize that what you thought to be you is only a fraction of what you truly are. This realization often comes with the experience that it’s possible to perceive one’s own self, the body, the emotions, and even the mind, without using the mind. In fact, this is the most important discovery because it allows you in the future to simply change your inner perspective when you feel stuck in your emotions or your thoughts. With the realization that you are much more than your physical body, your emotions and your mind, you have created the most powerful tool for personal development that you will need in the beginning in order to make huge leaps forward.

The method seems quite simple, which it is, although the trick is to be quite honest to yourself when it comes to moving your consciousness, rather than your imagination and mind, through your body.

The idea is to use the most basic sensory respond of your form (your body) and consciously perceive it. Like Bruce Lipton puts it so eloquently: “Why does your soul need a body when it’s everywhere anyway? It needs a body because otherwise it wouldn’t know what chocolate tastes like…!”
What this means is that we need certain tools to interact with energy, vibration and different frequencies. This interaction is what we call experience. The whole point in having a form (body in the case of us humans) is to be able to make experiences otherwise not accessible to us.

The mental is a function (it has many functions but that’s one of them) that sort of translates experiences in our body in such a way that we can express them using speech and/or are able to label them, which sometimes is helpful when interacting with other human beings. Like the body itself or emotions, the mental is just one more layer of expression and experience, besides many others. All those different aspects of our being are part of our consciousness. So it is important to understand that consciousness is not something additional. Everything we perceive of our selves is part of our conscious selves. Modern life often leads to a congregation of our main focus on mental and maybe emotional aspects, thus making us believe, that our thoughts and feelings are all that there is and this is what we label as “this is me”.



“Body-consciousness meditation” – Step by Step

This type of meditation only requires you to be in a comfortable position. Since we want to focus on our body and truest inner self we don’t use any mudras or special body positions. However, it can help to sit in a way that the soles of your feet touch the ground, rather than having them crossed like in the Lotus pose.

In this position, your back can be supported and your hands and arms ideally rest with the palms facing down.


Close your eyes, take a couple of regular breaths and start to consciously perceive your body.

Start at your feet and slowly move upwards through your body as you progress.

Dive into your feet and bring your whole awareness, everything that you are, into your feet and ankles at the same time. Fill them from the inside out with your awareness and consciousness.

Once you feel your feet and you are really centered in them slowly expand your consciousness further into your lower legs. Perceive your feet, your ankles and your lower legs simultaneously as you fill those areas with your awareness and consciousness.
Note: You should actually feel yourself inside the body parts you want to perceive! Don’t just send your awareness there! It should feel as if you were suddenly the shape and size of just the body parts you are focusing on. Like in a cartoon and the only thing that exists of you is just a foot, or a foot and the lower leg and so on, but this foot or foot and leg is all of you!  This is just to give you an idea though! Make sure not to visualize it. That’s what I meant with being honest with yourself. The moment when it physically feels as if there was nothing else than just the body parts in your focus and it feels as if all of your perception and processing of it is also done there instead of your head and mind being the constant observer from above, that is the moment when you know you did it right. And once again, as much as this might seem impossible at the beginning, I can assure you it is possible and a quite rewarding experience!


Give yourself some time until your perception of feet, ankles and lower legs is stable.

Then again expand your awareness/consciousness further into your knees and thighs.

Step by step you move through your body, always by expanding your awareness and filling the “new” body parts from the inside.

I suggest that after your knees and thighs you move along to add your hip joints and the pelvis.

The next step takes you to your back.

Then to your belly.

To your chest.

To your shoulders, arms, elbows, forearms, wrists, hands and fingers.

To your throat, neck and head.

Once you have filled your whole body like this and you are in your whole body at the same time, remain in this state for some time.

During your next step slowly let your awareness sink into your lower abdomen, the center of your center, right into the middle of your inner light.

Bring all that you are into this spot and simply be there.

In here you are in a place where no outside force has power over you unless you allow it. You are centered in your own power.

You are in yourself, independent and free and you are at home here.

Take your time.

Once you’ve enjoyed this feeling of your own center begin to expand your awareness and consciousness again. Once again, fill your whole body from the inside with your awareness and radiate it from your central spot towards the boarders of your physical form.

Again, remain a moment or two in this natural state of yourself, filling your physical body with all that you are and your whole consciousness.

To come back, gently expand your awareness to the outside of your body. Feel where it touches the ground and listen to the sounds of your surroundings.

Slowly open your eyes just a tiny little bit to get used to the visuals of your surroundings again.

If you want you can say to yourself or say out loud: “I come back to the here and now!”, and with those words open your eyes completely.

Gently start to move or stretch your body a little to get used to moving your body again.

Your centeredness and calmness will stay with you like natural even after the meditation.

As you progress in your training this sequence will come to you more and more easily. Over time (not too long) you will be able to “jump” into the end-stage of this meditation, filling your whole body with your awareness completely from the inside within a couple of seconds.

There are many ways to extend this practice, however, this is the basic version of it that will help you to create a stable foundation.



If you want to you can download a guided version of this meditation under the link below. It’s an MP3 file, so you should be able to save it on your Phone, your computer or even your I-Pod so you can do your meditation training even if you are on the fly, sitting in the bus, the train, the subway or in a taxi to the airport.




What happens in the “Body-consciousness meditation”

Using your awareness to perceive your body literally “collects” the energy that is otherwise often spread across different aspects of your life. Every thought you have can only come to be by using part of your energy. So no matter what it is, the thought of having a wonderful dinner tonight, the thought of a past encounter with that cat on the street, the thought of the person next to you in the room, etc., everything uses and, to a certain degree, binds energy. Focusing on your body and your most basic layer of perception centers all your energy in yourself and neutralizes energetic attachments to different thoughts or situations. This literally increases your energy level because all the energy that you have is now dedicated to one task only. It also enables you to keep your focus on a chosen task without problem for longer periods of time.

Your mind is calm as suddenly the focus is now shifted and not limited to the mind alone.

Another aspect is that you actually train your consciousness to be able to access information from your body which is otherwise locked away in a sub-layer of your mind, “the unconscious”, as it is called in psychological terms. (Note that the use of the terms conscious and unconscious or consciousness in psychology is different than their use in the concept of consciousness where it refers to a non-localized energetic layer that unifies many other functions like mind, body and emotions as it is used by old traditions and modern physics!)
With a little bit of training you will probably be able to “scan” your own body for imbalances just like an MRI could do, but you will be able to collect even more detailed information.

No Replies to "Basic Meditation"

    Leave a reply

    Your email address will not be published.