Selected excerpts from “Kamma and the end of Kamma” by Ajahn Sucitto.
Standing Meditation
Stand with your feet body’s width apart, feet parallel, and give the weight of your body over to the ground through the soles of your feet. As the body is accustomed to being propped up, or leaning on something, it often ‘forgets’ how to stand on its feet! Therefore, you may need to consciously relax the knees, the buttocks, and the shoulders and release any tension in the jaw and around the eyes, in order to let your feet carry you.
Bring up the sense that where you stand is completely safe and supportive. You may know this in your head, but not in your chest, throat or shoulders. So gradually survey the body, then sense this through the skin, being conscious of ‘touching’ the space around you. Allow the body to fully feel and acknowledge that the space in front, then above, and then behind, is unobstructed and non-intrusive. Develop the theme; for example, ask yourself: ‘What is behind me?’ And then reflect: ‘Behind me is strong support. Nothing to ward off. Acknowledge that above your head is perfect open space. Relax around your forehead and eyes and try to sense that space through your scalp. Linger in the realization: ‘Nothing holding me down.’
Check the posture from time to time to keep the legs, chest, shoulders and abdomen from tightening up; keep the knees soft, letting the ground beneath you carry the body’s weight. Let the body explore the sense of being supported by the ground beneath. It will relax, find stability, and the breathing will become fuller and its rhythms will help to receive and release any stress. A sense of fully occupying the surrounding space will arise. You may feel a little larger and more at home.
Stay with the general sense of the body, without losing the sense of being ‘in’ a space, and without attending to any external phenomena in particular. Keep your attention where the sense of your body meets the sense of the space. The mind will probably want to go into something, either into the body, a thought or an attitude, or out to some visual object. It will want to have a purpose, or something to get hold of; there may be a struggle to get rid of moods and feelings. However, keep simply focused on the bodily energy, or on moods that arise at the sense of meeting the space around you.
Bodily energy may be experienced as rising currents, or shakiness; it may be felt across the chest or in the abdomen. Naturally there may be corresponding emotional states such as excitement, or nervousness. You may experience flushes of tension that move into release. Attune to the upright axis of the body by imagining that there’s a thread connecting the soles of the feet to the sacrum, to the spine, and on up through the neck and the crown of the head. Extend that thread down into the ground and up through the crown of the head into the space above you. Let your body be like a bead on this thread. Breathe out and in to provide a sense of steadiness and ease.
Don’t go into any bodily or emotional states, but keep aware of the whole thread, the axis of balance, or as much of it as is possible. Within that extended sense of the body, allow energies and moods to move as you very slowly sweep your awareness down through your head and over your throat and upper chest. Use the activity of ‘bringing to mind’ and ‘evaluating’: that is, think or bring to mind ‘forehead’ and then consider how it feels in terms of elemental qualities. Is it firm, solid or tight (earth)? is it warm or cold (fire)? Are there movements of energy or pulses in that area?
You may detect subtle tensions across the eyes, or around the mouth, or across the throat and upper chest. If so, slow down, centre again on the axis of balance and slowly widen your attention across the area that you’re focusing on and into the space immediately around your body. Practise meeting whatever arises without going into it. Instead, if a sense comes up that is tight, emotive, or agitated, connect to the axis of balance, and soften and widen your attention.
Develop the sense of being seen in that open state, in a simple and appreciative way. Simply attend to that and how it feels. Allow yourself the time to feel, take in and enjoy the sense of being in a benevolent space. Images of being in light, or in warmth, or in water, may be beneficial. Is there any boundary to that space, anything outside it? Acknowledge that whatever boundary arises, arises within awareness.
Practise in accordance with your capacity; then when you feel like concluding, spend some time clearing the space of images and impressions, then focus on the skin again, discerning its boundaries all around the body. Then without losing the overall spaciousness, sense your spine and bodily centre within that bounded space. Come out of the meditation by acknowledging the sounds in the room around you, the visual field and then the specific objects around you. Move lightly, orientating yourself through the sense of touch.
To be continued.
[Note, one section of the text not included here, “Exploration and the Inner Friend” please check on the original: Chapter Six, The Kamma of Relationship, page 362. You can download your pdf copy of the book, click on the link below – this is a Dhamma publication so it’s available free of charge.]
dhamma footsteps 
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