Introduction
Hi there. In this post, I’m just interested in giving you a technique that I did during my first 10-day Vipassana Meditation Retreat, which outlines a straightforward method for scanning the body with some qabalistic resonance to it. It came to me on day 4, and incorporates elements of previous esoteric or magickal training (LBRP/LIRP/HD/BOT5E/IC/MP etc.) but can be practiced by anyone seeking a systematic way to develop mindfulness of bodily sensations. The steps below focus on scanning the head first, then expanding awareness throughout the entire body.
Notice: if you hold no meaning to the Hebrew words, just skip them. Certain systems of meaning use the Hebrew alphabet as a structure for holding meaning, and these words have a certain meaning to them in those systems.
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Step-by-Step Guide
- Begin with Anapana (5 minutes)
Spend about five minutes observing your natural breath. This helps calm and sharpen the mind before you start the body scan. - Ignite a Flame at the Top of the Head
Visualize or feel a small flame at the crown of your head. Notice any sensation under this flame. When you clearly sense a sensation at that spot, mentally say “AAA-TAAAH,” a Hebrew phrase that can be interpreted as “THY ARE” or “YOU ARE.” It symbolizes an invocation of the divine presence above you. - Scan the Front Quarter of Your Scalp
In three small steps, move your awareness from the top of your head down the front quarter of your scalp. Each time you detect a clear sensation, mentally say “YE-HO-VAH.” This front quarter corresponds to the East of your head. - Scan the Right Quarter of Your Scalp
Similarly, scan the right quarter in three small steps, moving from the top to the right side. Conclude with “AH-DO-NAI” in your mind. This quarter corresponds to the South and the elemental force of Fire. - Scan the Back Quarter of Your Scalp
Move from the crown to the back of your scalp in three steps, acknowledging the sensation each time. Conclude with “EH-HE-JEY.” This quarter corresponds to the West and the elemental force of Water. - Scan the Left Quarter of Your Scalp
Continue with three small steps on the left quarter (crown to left side). Conclude by mentally saying “A-GEL-AH.” This quarter corresponds to the North and the elemental force of Earth. - Expand to the Entire Head
You may now scan your entire head—forehead, sides, and back—in 7 or 9 smaller steps each. Feel free to repeat the sacred names or simply note each sensation objectively. - Move to the Neck
Repeat the same pattern (front, right, back, left) around the neck area. If you have a background in magickal training, these steps can integrate symbolic elements and provide a supportive framework for focused awareness. - Scan the Shoulders & Arms
From the neck, scan outward to your shoulders. Continue down through the deltoids, triceps, biceps, elbows, forearms, wrists, palms, and each fingertip. Do this symmetrically for both arms, waiting until you feel a distinct sensation in each region. Note: “Scanning” means objectively observing each body part until a sensation (tingling, warmth, pressure, etc.) re-emerges, without reacting with craving or aversion. - Chest & Upper Torso
Return attention to your throat area, then move gradually down through the chest (center to the sides), below the breasts, and the stomach area. Don’t forget the sides of the body for a full sweep of bodily awareness. - Upper, Middle, and Lower Back
Move your awareness back to the neck, then slowly work down the back. Cover the upper back, mid-back, and lower back, again including the sides for comprehensive coverage. - Buttocks & Upper Legs
Shift focus to your lower back, then move through your buttocks and hamstrings in small increments, observing each area. Repeat the process for your quadriceps on the front side of your thighs. - Lower Legs & Feet
Continue with the calves, shins, and ankles. Progress slowly into your feet, scanning each toe individually. Keep your mind calm and equanimous, without reacting to any discomfort or pleasant sensations. - Full-Body ‘Swiping’
After scanning every spot once, you can “swipe” through larger areas more quickly:
- From the tops of your feet, move up through the ankles, calves, thighs, and buttocks in one smooth sweep.
- From the lower back up to the neck in another sweep.
- From the lower abdomen/crotch area up to the throat.
- From the fingertips through the palms, wrists, forearms, elbows, upper arms, shoulders, and finally to the neck.
By now, you might feel heightened awareness or a “glow” of sensation throughout your body if you maintain calm, objective observation.
- Final Head Scan & Closing Finish with a final rotation around the neck, head, and scalp: front, left, back, right. Conclude at the top of your head with the visualized flame. If you wish, again mentally say “AAA-TAAAH,” symbolically sealing the practice. You may reach a state of full-body sensation at this point.
Remain still and equanimous for as long as you like, then consider a few slow “up-down” sweeps to integrate this awareness. S.N. Goenka’s recommendation is to alternate between full-body swipes and the detailed, part-by-part scanning.
Conclusion
This outlined approach merges the classic Vipassana body-scanning practice with additional symbolic elements that can deepen concentration and intention for those with previous magickal training. Remember that the essence of Vipassana is to remain equanimous—simply observe sensations as they arise and pass without craving or aversion. Over time, you may find your focus sharpened, your mind calmer, and your insights into impermanence growing clearer.
Good luck, and may your practice be fruitful.
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Also published on Medium.
