Welcome to this guided meditation where we'll practice titration,
A gentle way of exploring and processing sensations in the body.
Find a comfortable seated or lying position and then close your eyes.
And once your eyes are closed,
We'll begin by taking a few deep breaths.
Letting go of the exhale a little longer than the breath in.
And allowing yourself to arrive fully in this present moment.
Direct your attention to your body.
Notice any sensations that are present right now.
The sensations could be physical,
Emotional,
Or even a combination of both.
There's no need to label or judge them.
Simply observe.
No judgment.
We're beginning the practice of titration.
Think of this process as taking one step at a time.
Like dipping your toes into water to test the temperature.
Choose an area of your body where you sense some discomfort or tension.
It could be tightness in your shoulders,
A knot in your stomach,
Tightness in the jaw,
Or any other sensation that's calling your attention.
Now,
Focus your awareness on that specific sensation.
Imagine that you have a magnifying glass of attention.
And with a very gentle curiosity,
Examine the sensation that you're experiencing.
Take notice of its texture,
If there's a temperature that you can feel,
Or any movement or change that this sensation is experiencing.
As you continue to observe,
Let your breath become your ally.
With each inhale,
Invite a sense of spaciousness and acceptance into that area.
And as you exhale,
Allow any resistance or discomfort to flow outward with the breath.
Inhaling acceptance.
Exhaling tension,
Resistance.
Remember that titration is about taking it slow and not overwhelming yourself.
If at any point the sensation becomes too intense,
Too uncomfortable,
Shift your focus away from it.
There's no need to force anything,
And you can always return to it later when you choose.
If you feel ready here,
Expand your awareness to other parts of your body.
Noticing if there are areas of ease or if there are areas of comfort.
These serve as a refuge.
If you encounter a more challenging sensation,
Allow your attention to flow like a gentle stream.
Exploring other areas,
Different regions of your body.
As you conclude this practice,
Acknowledge the wisdom that is within your body.
The wisdom that is carrying a wealth of information and sensation.
All of which are valid and important.
Your opportunity here to thank your body for this vessel of experience.
This ability to know and experience stillness and presence here within your body.
Slowly start to bring your awareness into your breath.
Becoming more aware of the gentle rise of your ribcage,
Sternum.
The fall and collapse of your belly.
Become aware of the sensation of your breath.
As it moves slowly in and out of each nostril,
Left and right.
When you're ready,
Gently open your eyes.
The practice is now complete.
Namaste.
