09. Body Witness Meditation
One of the most important ingredients to gaining competency in conscious personal mastery is the ability to witness yourself. What exactly does this mean?
To witness yourself means to impartially consciously observe what and how you are sensing, feeling, thinking, behaving and perceiving. You are able to abstain from judgment and any attachment to your observations.
This is particularly challenging when trying to witness the shadow parts of you. However, being able to objectively observe yourself within your shadow is a critical element to optimizing your health, resonance and self-mastery.
To fully witness your physical self and body involves using all your senses to notice where you feel comfortable and relaxed as well as any areas of tension, restriction or pain. It also includes knowing exactly where you are in space relative to everything around you. This requires integrating all the information from your sensory receptors within your eyes, ears, nose, tongue, skin, fascia, muscles, joints and ligaments to determine your level of alignment, relaxation, physical mobility, balance and overall level of grounded-ness.
Preparation Recommendations
- Set your Intention. Use this or adapt to create your own:
- “I set the intention to be open, neutral and curious about my body and myself, so I may witness what I am truly experiencing without judgment or criticism."
- State your intention out loud and write it down or in your journal to increase the power of this meditation.
- Location
- A quiet and safe space where you will be undisturbed is ideal.
- At anytime during the day or when going to bed.
- Position
- Get as comfortable as possible, seated or lying down.
- Use these suggested positions to meet your unique needs.
Perform this meditation to witness how you feel physically in the present moment at least 2-3x/day for the next 1-2 weeks, and then as often as desired. *Unless otherwise directed.
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- You don’t have to do anything or change anything, this practice is focused on bringing your awareness to your body.
- As you become familiar with this meditation process you have the option of performing it independently without audio guidance.
- Optionally, use your testing technique to determine your optimal frequency and duration to listen to and use this meditation.
- Refer to the Resonate Health Meditation Tips to optimize your experience.
Areas to focus your attention and witness during this meditation:
Scan your body from your toes to the top of your head:
- Are there areas that feel comfortable, relaxed and free?
- Are there areas of discomfort, tension or pain?
- Does your body feel symmetrical or asymmetrical?
- What do you feel in your body and around your body?
- What are you aware of in your body and around your body?
- Compare side to side, front to back and top to bottom.
Witness what you see:
- Notice what you see around you, particularly within your peripheral field of vision.
- Do you sense your peripheral vision is equal side to side?
- Do you like or dislike what you see around you?
Witness what you smell:
- Notice the smells around you.
- What might they be?
- Do you like or dislike what you smell?
Witness what you hear:
- Notice the sounds you hear around you.
- Where are they coming from?
- Do you like or dislike what you hear?
Witness what you taste:
- When you eat, notice the quality and nature of the taste of your food.
- Do you like or dislike what you are eating or what you typically eat?
- Is there any experience when not eating that "gives you a bad taste"?
Witness how you sit and move:
- Are you aware of what your body is doing, when you are physically moving and doing something?
- Notice how you tend to sit, stand and walk.
- Is there a particular posture you tend to adopt?
- Is there a difference side to side?
- Notice how much you are sedentary vs active and moving around.
- What physical activities do you most enjoy? Dislike?
Witness how you interact:
- Notice your ability to listen to and your response to your needs for water and sustenance.
- Notice how you respond to what you are sensing.
- Notice how you interact with yourself and what you are sensing.
- Do you hydrate enough?
- Do you eat foods that are nourishing for you?
- Do you tend to under or overeat?
- How is your sleep?
- Do you get enough? Is it restful?
- Do you listen to your body when you need to fulfill basic human needs?
- Observe if you have any physical reactions to certain foods, environments and/or people.
Enjoy these other related Master Guide items to Resonate Health:
Disclaimer and Copyright
This technique is being provided for informational purposes only and is not a substitute for medical advice. This technique has the potential to produce healing and detox responses. Please consult your medical doctor or professional if you have medical concerns. If you experience any discomfort or adverse effects discontinue.
©️ 2022 Resonate Health. This content may not be duplicated, copied or shared unless authorized.
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