This is a deceptively simple 11 minute practice of moving your attention, the ‘spotlight’ of your awareness, through the body from head to toe, just gently observing and noticing sensations. I say ‘deceptively simple’ because for many people it is incredibly difficult to intentionally concentrate attention and tune into the moment-to-moment sensations of their physical and emotional body. In our daily lives our attention is constantly grabbed, diverted, distracted, flitting from external stimulus to external stimulus (emails, social media, TV, advertising, video games, work, porn, gambling, shopping, other people’s conversations…the list goes on), or it’s engrossed in the drama of our own thoughts.
When it comes to satisfying masturbation and self-pleasuring, if you can’t choose where your attention goes, how will you feel all that is available to you?
If your attention is constantly scattered and fragmented how will you feel and know when you are reaching higher levels of arousal before it’s ‘too late’?
If you cannot relax and place attention into your body, how will you ever move beyond the performance-anxiety thoughts and narrative in your mind?
If you cannot pay attention to your own internal landscape and sensations, how will you notice, value and communicate your desires and boundaries to your partner(s)?
You can do a body scan at any time of the day: a 1 minute sweep whilst you’re standing at the bus stop, or waiting in line for your coffee, or first thing when you wake up etc. I encourage you to integrate it into your self-pleasuring practices by taking a scan through your body before you start touching, at regular intervals whilst you’re touching and when you’ve finished touching. This scanning practice will help you to become more present to what is happening in your body, therefore allowing you more freedom to choose and play with what you experience.
**Once purchased this meditation is downloadable so you can take it with you wherever you go 🙂