Three,
Center,
Practice.
In this short practice,
We bring our attention to three areas of intelligence in the body.
The head center,
Where we can easily spend most of our day.
The heart center,
The area of emotional intelligence,
As well as the body center,
The wisdom of the body or our somatic intelligence.
This short practice is a way to cultivate an intimate presence with these three areas of intelligence.
We start by taking a comfortable seated position.
And softly close your eyes.
Now imagine your awareness or your attention is like a bright beam of light.
And that you can turn that light and look inwardly.
I invite you first to look,
To see what's in the head or thinking center.
For many of us there's a stream of commentary,
Rumination,
Planning,
Past or future thinking.
You don't need to change any particular thought.
Nothing to resist.
Just allow whatever is there to be there and be known.
And now allowing that awareness,
That beam of light,
To move to the center of the chest and into the heart area.
You might just feel or notice the breath as it moves through this part of the body.
Almost as if the breath is touching the heart space.
And the same way turning the attention inward,
Tuning in,
Listening to what's here.
Noticing if there's a mood,
A feeling,
An emotion.
Not changing anything,
But just noticing.
Feeling what's in the heart space right now.
It might just be a physical feeling in this part of the body.
Feeling fabricated.
And now let's direct that beam of light or awareness into the belly.
What in some traditions is known as the Hara,
A source of energy in the physical body.
Just listening in.
<|el|>ing sensations in this part of the body.
Perhaps there are feelings of lightness or fullness,
Tension or ease.
And if you find any tension,
You might soften this part of the body.
And now expanding that bright beam of light,
That awareness,
To include all three areas of intelligence.
Mind,
Heart and body as you sit here.
Noticing the variety of sensations in the body.
Areas of tension or flow.
Energy or stillness.
Very simply just witnessing,
Checking in.
Nothing to change.
Nothing to fix.
Nothing to add or remove.
Just remain in the noticing.
Allowing your experience to be and be known.
Just as it is.
Just a few final moments here.
Cultivating a sensitive and interested relationship with your own mind,
Heart and body.
And in a moment,
I'm going to ask that you open your eyes.
When you do,
Notice that this feeling of awareness and presence can remain.
Take a subtle energy in the body.
So when you feel ready,
Take your time.
Open your eyes.
