This practice is called Feel Flow because we're going to be focusing on what we can feel in our bodies,
Whether it's purely physical sensation or emotional sensation.
And we're going to focus on sensations that are flowing,
Which simply means that they are moving or changing.
So any sensation in the body,
Physical or emotional,
That's moving or changing will be in our focus range.
Let's begin.
Take a moment to settle into a posture that is relaxed and alert.
Lengthen your spine.
You can let your eyes close if that's comfortable for you,
But this can also be practiced with eyes open.
Take a few slow breaths to settle in.
Let go of any tension you notice in your body.
If you're able to let go of it,
Then let it go.
Because tension can get in the way of flow.
Now when you're ready,
Bring your attention to your body and look for anything that's moving or changing.
You might notice your chest rising and falling as you breathe.
Perhaps you can feel your pulse.
Anytime you notice a moving or changing body sensation,
You can label it flow.
Use a calm,
Neutral tone of voice as you label,
Either aloud or in your mind.
Flow.
Flow.
Each time you find a flowing sensation,
Bring your full attention to it.
Label it and then soak into it.
Track it and explore it.
Then after a moment or so,
You can let go your attention from that sensation.
Scan the body for additional flowing sensations.
Or you can come back to the same one again.
Flow.
You might also notice qualities like tingling or pins and needles,
Champagne bubbles,
Undulation like a lava lamp,
Or electricity sparking from point to point.
It could be a gentle wave feeling.
So any kind of motion,
Any kind of change that you notice in the body is flow.
You could notice expansion,
An experience getting larger,
More intense,
Or spreading spatially.
Or you could notice a quality of contraction,
An experience getting smaller,
Coming inward to a central point,
Or thinning out.
Even if you notice an uncomfortable sensation,
Perhaps emotional anxiety,
Agitation,
Or physical discomfort,
Sometimes these have a vibratory quality to them that you can detect.
So you can allow this,
Get curious about it,
Notice that it's changing,
That there's flow there.
Focusing on flow can induce equanimity.
It's the direct experience of allowing things to come and go as you see them do so in real time.
So find whatever quality of flow you can connect to,
Whatever is available is fine.
See if you can get as absorbed as you can into each experience.
So for each experience of flow,
Let your full attention dwell on it.
And for each experience of flow,
Explore its location,
Intensity,
Its qualities.
Does it interact with any other experience?
How does it feel?
How does it feel when you're experiencing flow?
Get as clear as you can about it.
Whatever type of flow you're experiencing,
Be open to it.
Become friendly with it,
Fascinated by it,
Allow it to be just how it is.
And even if you can't find any flow,
Allow that.
Just be open to the possibility of detecting some moving or changing body sensation.
If everything's stable,
Then that's just what your experience is right now,
And that's no problem.
Flow can be sometimes subtle.
So if you can find the subtle,
Then stay with it as best you can,
And this will enhance your concentration.
You might choose to evenly cover the body,
Being aware of flow throughout.
Or you might choose to zoom in to a small spatial area,
Or zoom out to a larger area.
So you have lots of choices.
Use a pace that's comfortable for you.
Staying with each instance of flow as long as you feel like it.
There's no need to catch every experience of flow.
You can choose to focus on one at a time.
Let others pass by.
As we focus on flow,
Noticing how sensations change in real time,
We're getting an education in impermanence.
We're learning not just the intellectual this too shall pass,
But the experiential this too is passing.
Good work.
You've strengthened your concentration,
Clarity,
And equanimity through mindfulness practice.
Well done.
As we end this practice session,
Don't leave behind the benefits.
Notice how you feel now,
And see if you can carry that forward.
Allow the momentum of mindfulness to stay with you,
Whatever you do next.
