HANDBOOK OF PREKSHA MEDITATION FOR THE TRAINERS
PERCEPTION OF BODY
Introduction to be
given prior to the exercise:
The practice of the perception of body consists
in concentrating the mind on each part of the body, one by one and perceiving
the sensations and vibrations taking place in each part. Of course, here
the perception does not mean the visual perception, but the mental one.
The sensations may be superficial sensations of the skin such as the contact
with your clothes warmth or coolness, itching and perspiration etc, or they
may be the sensations of pain, numbness, tingling etc. felt in the muscles
or the vibrations of the electrical impulses in the nervous system or any
other type of vibrations. Starting from the surface you have to penetrate
deeply inside and try to become aware of the internal and subtle vibrations.
Remain completely equanimous towards the sensations; try to keep your mind
free from like or dislike.
The third step of preksha meditation is perception
of body. Concentrate your mind on the big toe of your right foot. Allow
it to spread and permeate throughout the whole portion of the toe. Perceive
the sensations and vibrations taking place in that region. Become aware
of them, experience them without any like or dislike; use deep concentration
and remain fully alert.
Now shift your attention to each part of right
limb one by one. I shall now indicate the name of the part of your body
on which you have to concentrate your mind and perceive it: The other toes,
the sole, the heel, the ankle, the upper part of the foot, the calf-muscles,
the knee, the thigh, upto the hip-joint. Perceive the whole part, experience
the sensations and vibrations taking place in each part. Maintain equanimity.
In the same way practice perception of all the parts of your left limb.
Thus the trip of the lower body is completed.
Now, start the trip of the middle body from the waist upto the neck. Concentrating
your mind on each part one by one--perceive the waist, the navel, the abdomen
including the big intestine, the small intestine, the kidney, the spleen,
the liver, the pancreas, the duodenum, the stomach and the diaphragm. Then
the whole portion of the chest including the lungs, the heart, the ribs,
the throat and the vocal cords. Concentrate your mind and perceive.
Then practice the perception of the whole
portion of the back including the spine, the spinal cord and the neck. Now
concentrate on the whole portion of the right hand and arm including the
thumb, the finger, the palm, the wrist, the lower arm, the elbow, the upper
arm and the shoulder. Perceive each part one by one. In the same way concentrate
on the left hand and arm. The trip of the middle body is completed.
Now we come to the upper body. Concentrate
your mind on each part from the chin upto the head. The chin, the lips,
the inner portion of the mouth including the tongue, the teeth, the palate,
the cheeks, the nose, the right ear, all the three parts---the outer, the
middle and the inner, the right temple, in the same way the left ear and
the left temple, the right eye, the left eye, the forehead and the head.
Perceive each part one by one. During the perception of the tongue allow
your tongue to remain hanging freely, without touching anywhere inside the
While perceiving the head, perceive all parts
of your brain--the front, the back, the right, the left, the outer and the
inner. Allow your mind to permeate throughout the brain. The trip of the
upper body is completed.
Now practice the perception of body as a whole.
You may stand up slowly and carefully, keeping your eyes closed. Allow your
mind to travel from the big toes to the head and from the head to the big
toes, rather speedily. Passing through each part of the body, perceive the
vibrations throughout the body. Experience a tingling sensation in each
and every muscle, skin, nerve and cell produced by the contact of your conscious
mind. You may also practice the holding of breath for a while intermittently.
Get yourself completely absorbed in the perception of body.
Now allow your mind to travel throughout the
body rather slowly. If you experience pain or any other peculiar sensation,
you may stop there for a while and perceive it with equanimity without any
like or dislike.