Day 24 - Feel Flow - Unified Mindfulness 30-Day Challenge

This short meditation with lots of guidance is part of a 30-day Unified Mindfulness challenge I offered at CarMax, and am now happy to share it with the Insight Timer community. The 30 sessions are designed to be done in order, however you can jump around if you wish, just keep in mind I may refer to a previous recording. There's a short introduction followed by a 5 minute practice.
This is another session exploring movement and change in body sensation.

Transcript

We'll practice the standard feel-flow technique again today.

We'll spend more time getting familiar with the quality of sensory experience in the body of movement or change.

So you'll bring your attention to your body sensations,

And any sensations that you can detect movement in,

Those are the ones you'll pay attention to.

Tracking and exploring their qualities,

And getting deeply focused on them.

Let's begin.

Take a moment to come into a posture that is comfortable,

Relaxed,

But alert.

Either close your eyes or cast them downwards so as not to focus on anything in particular.

Take a moment to settle into this posture.

Bring your awareness to body sensations.

Look for any movement or change in any body sensations.

This could include physical sensations or emotional ones.

You can find flow in pleasant or unpleasant sensations.

Any movement you detect at all that's associated with focusing in the body is what we're focusing on.

You can label each instance of flow that you notice as flow.

If you're unable to contact any quality of movement,

You can instead label what you're noticing as feel.

It's okay if you don't notice any movement,

But focus on it if and when you do.

The breath is an easy way to access flow.

It's always available there.

You can stay in the local area of the breath if that works for you.

Or you might notice your pulse.

You can stay in that area.

You can also move your attention around freely floating throughout the body.

You could zoom out and evenly cover your awareness in the whole body,

Noticing flow throughout the field of body sensations.

As you note flow,

You acknowledge a flowing sensation.

You stay with it for a few seconds.

Then you acknowledge it again,

Either the same experience or a different one.

You're strengthening your mindfulness skills.

Stay open to your experience as it changes.

This is equanimity.

Tracking the changes as they occur with careful attention is an indication of sensory clarity.

Good work today.

As we wrap up,

I'll just encourage you to see if you can maintain some contact with flow in the body as you go on to whatever's next for you,

Whether that's physical flow or emotional flow.

Thanks for your practice.