INNER BODY MEDITATION

Welcome to our second meditation guide on inner body meditation. This technique is a simple but effective way to feel the ‘inner body’, a level of yourself beyond the physical body. Read this page then give it a try for yourself! If you’re looking for a guide for more basic meditation, click here.

The Steps

The first few steps will be similar with all types of meditation.

  • You can choose to either sit in an upright position on a chair or on the floor, or you can lie down. Place your hands wherever’s comfortable.
  • Relax your body. One method to do this is to take deep breaths and try to relax different parts of your body from head to toe each time you exhale.
  • As you inhale, visualise the air your breathe in filling up your stomach rather than your lungs. We call this belly breathing, and it helps expand the diaphragm allowing you to breathe more deeply.
  • Feel the movement of air in and out of the body.
  • Become aware of any physical sensations you can feel such as tension, pressure, or pain. This is the outer layer of sensations. Notice these sensations and continue to feel them.
  • Keep relaxing the body, especially in the areas where you feel the most tension. If you feel pain, be it physical or emotional, simply watch the sensation. Allow yourself to feel whatever it is that you’re feeling.

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  • As you do this, you may feel the mind trying to think about or label these emotions. Perhaps it will try to bring up the past to try and rationalise these feelings. It may try to revive a memory or tell a story. But do not entertain these memories or stories, just be aware of the feeling. In the present moment, it is only a sensation.

Feeling the Inner Body

Now for the most important part of inner body meditation.

  • Continue to be aware of your breath and outer layer of sensations.
  • Next, see if you can turn your attention to the inner body. Start by trying to feel you hands.
  • Make sure your eyes are closed and ask you yourself: “how do I know that I have hands?”. This will send your attention into this part of the body.
  • You may feel a slight tingling or warmth here, which is a sign that you are beginning to feel the inner body. Feeling this lifeforce is your connection to stillness.

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  • Next, repeat this process so that your attention can move into different parts of your body. Start from your arms and work your way down to your feet.
  • Don’t worry if you struggle to feel certain parts of the body. Instead try to focus on what you can feel.
  • With some practice, you can learn to feel the entire inner body as a single energy field. Regardless of how much of the inner body you can feel, try to hold it for as long as possible, and enjoy you meditation.