Mod 1: Meditation

To prepare yourself for this and all other meditations:

  1. Wear comfortable clothes that will keep you from being too hot or too cold.
  1. Have a link to the internet on your computer, tablet, phone, etc. To listen privately and keep your attention closely on the meditation, use headphones. There is no need to be able to see the video portion of the meditation—all you need is the audio.
  1. Sit or lie down in a comfortable, quiet, private place that is as free of distractions as possible.
  1. It’s best not to meditate when you are extremely tired and/or drowsy, as you may fall asleep. Unless you intend to use the meditation to help you sleep, which is perfectly fine.

At the start and when the mediation is completed, you will hear a soft chime sound.

Once you’ve done this meditation a time or two, you will learn how to do a body scan whenever you need to, in as brief a time as a minute, all the way up to as long as you want.

Warning: Some people, when doing the body scan the first few times, encounter extreme emotions that have settle in parts of their body. If you find as you go that you begin to experience strong emotional discomfort like grief, fear, or rage, back off from what you’re doing. Do whatever you need to in order to become mostly comfortable with the emotion uncovered. Regard it from a little farther away, or move on completely. If you can observe the feeling gently, more like gentle pressure on a bruise than poking at an open wound, you can try getting the emotion to soften a little. If you experience any real trauma, it’s definitely time to involve a professional.

Meditation: The Body Scan

  • Narration: The author
  • Music:
  • Images: Original photos by the author, Anderson Japanese Gardens, Rockford, IL
  • Time 11:11

View/listen via YouTube (left window) or listen via SoundCloud (right window).


That’s a wrap on Mod 1 at last! Trust me, you’re over the biggest hurdle already. I hope you’ll stay with me, and whenever you’re ready, move on to Mod 2!

Copyright © Lucy Rising