Kaya Sthairyam. Meditation technique

Kaya sthairyam is an excellent technique for preparing your body and mind for other meditative praties. As such, it should be practised whenever possible prior to other meditation techniques.

The Sanskrit word kaya means ‘body’, the word sthairyam means ‘steadiness’. Therefore, this practice induces steadiness of the body.

Techniques

Sit in any comfortable meditative asana.
Adjust your position so that you feel the least possible discomfort.
Straighten the spine and hold the head erect.
Place the hands on the knees or in the lap.
Close your eyes and relax yourself completely.
Be aware of your whole body.
Feel that your body is part of the ground.
Imagine that your body is growing from the ground like a tree – your torso and head are the trunk, and your legs are the roots.
Convince yourself that because your body is part of the ground it cannot and will not move.
You are as steady as a large tree.
Feel all the sensations of your body and if possible try to create a mental image of your body. Be aware of any aches or pains.
Direct your awareness to the source of this discomfort and try to be aware of nothing else.
Let this pain be a focus for your awareness, this will not be difficult.
If your mind starts to wander, let it.
But simultaneously try to maintain your awareness of the pain in your body.
Continue for a few minutes.
Then direct your awareness to your right foot.
Be aware of nithing else but your right foot.
After a short time, transfer your awareness to the left foot.
Create a mental picture of the left foot and/or feel the sensations connected with it. Continue to be aware.
Transfer your awareness to your right leg, and repeat the process.
Repeat the same procedure in turn with your left leg, with your whole back, abdomen, chest, right arm, left arm, neck, head and finally the whole body.
This is 1 round.
Intensify your awareness as much as possible, that is even though your awareness may stray onto other subjects, maintain awareness of your body.
Do another round. Be aware.
Suggest to yourself that ‘I will not move my body’. Make a resolve that you will be still and will not move or shake throughout the whole practice. Your body must be like a statue – motionless.
Imprint the suggestions in your mind in this way you will gain the most benefits from this practice. Even if you have the impulse to move a finger or a toe or to adjust your clothing or to scratch, try to overcome this urge.
When you feel the need to move you must say to yourself: “No, I will not move my body until the end of the practice.”
Move your awareness to the different parts of the body. Feel the different parts of the body as you have never felt them before.
In this way continue the practice.
After some time you should find that your body becomes very stiff and rigid.
You will find that you become increasingly detached from your body. You will see your body as something separate from yourself.
You will find that your body feels as though it is weightless. You will find that you have less and less need or inclination to move the body.
This stiffening of the body is called psychic stiffening. At this stage you are well prepared for other meditation practices in which your focal point of awareness is internal.

Duration

Practise as many rounds as you wish according to the time available. There are some people who have made great progress in meditation practices using only this technique. Some people practice this technique for hours and hours with great success. However, five or ten minutes practice before other meditation techniques is highly recommended.

Swami Satyananda Saraswati