Trace your body's outline through visualization to anchor your mind and define your physical boundaries.

English

This meditation walks you though a simple visualization of outlining the physical body to remind you that you are held, not bound. This is also a part of a larger meditation series incorporated in a Reiki Level 1 and 2 Course. (64)

Outlining The Body Meditation

Hello! My name is Eden, and I am a therapist, Reiki teacher, and meditation guide. Now whether you've found this meditation through one of my Reiki courses or just through the web of life, welcome! These meditations are intended to deepen your relationship to your intuition and gifts, and facilitate an understanding of your own internal landscape. Each meditation is also a tool that can be offered to yourself or a client, so I invite you to notice what shifts within you before, during, after, beyond the meditation, cataloging the effects with words and feelings and sensations. Just letting yourself take note. Allow it to be personal and universal. Let's begin! And today we are going to be doing a simple little visualization. And this is something I like to do to remind myself just the boundaries of my body, where I end and the world begins. Maybe to anchor me back into my body from my mind. It's also something I do at times to close a Reiki session, to help someone else's energy feel a little more whole and tangible. It can also be a tool for folks who struggle with some dissociation. I encourage you to just notice how this lands in your body as always, letting it be personal. So wherever you are, just finding some stillness. You can be seated, standing, laying down. Just start to take a few slow, deep breaths in and out of the body, relaxing any tension, letting yourself drop in. Starting to be right here. And just gently move your awareness up to the crown of your head, putting all of your attention there, noticing the scalp, the hair, the air just beyond you, picking up on some nuance here within you, while also letting that boundary between self and ether be clear. Feel clear. We are essentially just going to trace an outline of the body, just as if we are kids laying on that warm pavement on a summer's day. Your friend offers to trace you in any shape. So we start at the crown of the head. Maybe you envision a piece of chalk in your hand, in your mind's eye. Maybe there's a light that traces over. Maybe you just let yourself be aware all around the body now. We start by moving this awareness from the crown of the head down the right side of the head and over the ear, down the cheek, the jaw, and down the neck, and then gently rolling over that right shoulder and then down the outside of that right arm, all the way to that fingertip, and then no rush here, tracing each curve of your fingers from the outside to the inside of the hand, rolling over like little mountains, and then letting your awareness roll up the inside of the arm to the armpit, and then down the side of the chest, the rib cage, the side body, over the hip, and down the outside of that right leg, down the thigh, around the knee, down the shin, and to the outside of that right heel. And this awareness rolls forward towards that pinky toe, and again, taking this slow, letting yourself feel each little movement, tracing from pinky to big toe, in and out. Can you sense the body that far away? Practice. Allow. And then that awareness rolls over that right arch, and then moves up the inner side of that right leg, up the calf, the knee, the thigh, all the way to the pelvis. And then it rolls down that left side, the thigh, the knee, the inner calf, down to the arch on that left foot. Rolling forward over that arch to the big toe, same thing, other side, big toe to pinky, nice and slow. What can you sense? What can you see? And then rolling to the outside of that left foot, and up that left calf, knee, outer thigh, and hip. And that awareness moves up through the side body, the rib cage, the chest into the armpit, and then down that left inner arm, gently again moving through each fingertip, peak and valley, over and over, no rush. Letting yourself sense it all. And then letting that awareness roll up the outside of that left arm, over the elbow, the upper arm, and to the shoulder, towards the neck, up the neck, up the jaw, the cheek, over the ear, and all the way back up to the crown where we began. Imagining this two sides of one line joining perfectly, beautifully, seamlessly. And just gently imagining stepping away, maybe seeing yourself from a distance with this outline supporting you. And as you notice yourself from a distance, just seeing this outline expand with each breath as your body takes up different space. Breathing into your fullness, knowing that you are held and not bound. And then whenever you are ready to return to the day, you can do so, knowing there is never any rush.