A Meditation to Get Into the Flow of Sensations

This week, Toby Sola guides us by way of a observe to hone consideration and faucet into the bubbling pleasure of movement state.

You might have heard of “impermanence” as an vital theme in meditation observe. On this guided observe, Toby Sola introduces us to the benefit of movement state with two easy however profound methods: exploring impermanence straight by noticing adjustments in our physique sensations, and utilizing labels to hone focus. 

Be aware that this meditation contains lengthy pauses of full silence as a part of the observe. If you’d like extra time, be happy to pause the recording as you go.

A Meditation to Get Into the Movement of Sensations

Learn and observe the guided meditation script beneath, pausing after every paragraph. Or hearken to the audio observe.

1. On this guided meditation, we’ll discover the theme of movement. Let your legs calm down. Let your pelvis be heavy. Lengthen your backbone and neck. Tuck within the chin just a little. Loosen up the face. Loosen up the shoulders, arms, and arms. Loosen up the stomach. 
2. Subsequent, deliver your consideration to any physique sensations. Possibly you are feeling the contact of your garments. The growth and contraction of your chest as you breathe. Or an emotion in your belly. It’s all good, simply deliver your consideration to no matter you’re feeling within the physique. 
3. In case your consideration is pulled to sounds, ideas, or different experiences, that’s okay. The distractions don’t should go away. Simply allow them to come and go within the background of your consciousness and convey the highlight of your consideration again to the physique.
4. As you deal with physique sensations, see when you can discover any adjustments. For instance, a physique sensation starting or ending. A physique sensation getting extra intense or much less intense. A physique sensation altering in measurement. A physique sensation vibrating or undulating.
5. Now, let’s add labels. A label is a phrase or phrase that briefly describes what you’re specializing in. There are numerous label techniques, however right here’s how we’ll use labels for this observe. As you deal with physique sensations, when you’re noticing a change, say movement. And when you’re not noticing a change, say steady. You may say labels out loud or in your head. The tempo ought to be regular and the tone ought to be calm and matter of reality. I’ll give an instance of what it may possibly sound like, after which provide you with an opportunity to strive it for your self. 
6. If you happen to’re spacing out rather a lot, communicate the labels out loud. Spoken labels will help you retain focus. Be certain that to say both movement or steady about as soon as each 15 seconds, relying on whether or not you’re noticing a change in your physique sensations.
7. Now, simply hold practising. Discover sensations, discover adjustments or sameness, and label them silently or out loud. (The audio for this meditation ends right here.) 
8. Proceed noticing and labeling for one more minute or two. Ultimately, it is best to discover a way of ease, such as you’re bobbing gently in a flowing river of consideration.
9. While you’re prepared, take just a few breaths to conclude your observe, and gently return to your common day.