Now see if you can turn your attention even deeper to the sensation of the inner body. If you cannot feel the inner body, start with feeling your hands. Hold your hands up in front of you with palms facing up. Make sure the hands are not touching or resting on anything. However, you may wish to rest your elbows on your knees or a pillow. Close your eyes. Ask yourself, "How do I know that I have hands?" Feel your attention move into your hands. You might feel a slight tingling, warmth, numbness or aliveness. This is the beginning of feeling the inner body. Feeling this life force is your connection to stillness.
Now let your attention move into different parts of the body (arms, shoulders, legs, feet, hips, torso, neck and head). After feeling the different parts of the body, see if you can feel your entire body as a single energy field. This is who you are at a level deeper than the physical. Keep your attention on feeling the entire inner body for five to 10 minutes, and enjoy your meditation.
How to Download the Audio File
If you're on a PC, right-click on the link above. Internet Explorer users, select "Save target as"; Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
If you're on a Mac, Ctrl-click on the link above. Safari users, select "Download linked file as," Firefox users select "Save link as." Select where you wish to save the file on your computer, and then click "Save."
Once the file has been saved, go to the location where you saved the file and open it to begin listening.