All right.
Now we're going to tune into and appreciate flow and allow it to purify us and massage us.
So it should feel good.
And you can do this at the end of the day.
Or you could even do this when you're feeling emotional to help the emotions flow on through.
So I'll guide it so that you can do it in either scenario.
Get comfortable.
And now,
Yep,
We're coming to the body.
Feel the body.
And just at first,
Get a sense of the whole body.
Just take a big picture view of the body and tune into what you feel.
There'll be sensations where you touch the world.
There'll be sensations of body functioning like digestion,
There'll be sensations of muscles that may be sore or feel good.
There may be emotional sensations.
There may be restful sensations from let go,
That kind of sensation.
And there may be flow.
Whether it's vibrations,
Tingles,
Absolutely.
And also if something gets bigger or gets smaller,
That's a kind of movement,
Any movement of any kind.
You just,
You don't judge it.
You just open up and allow it to move however it wants to move.
You're the water.
It's the fish.
Let it dance its dance.
So we're going to start with feeling the whole body.
All these different sensations.
This is that underwater world.
That the more you tune into this,
The more detail you see.
And it's like what we're discovering is in the ocean.
That world of sensation is within this body.
And only by stopping to tune in does the brain make a neural pathway.
You got to keep doing it.
And then the brain will go,
You want a path for that?
Okay.
You do it a lot.
It becomes a paved road and pretty soon it's a four lane highway.
And the old four lane highway of negative thinking just grows right over.
So feel the body,
Whole body.
And notice that when you try to feel the whole body at once,
You can't feel any one sensation really strongly.
So everything gets a little softer.
And the other thing that gets softer is the outer boundary of your body.
If you just feel the boundary of your body on your right arm,
You can kind of detect that pretty clearly.
Where's your body end?
Where's your feeling end and something on the other side begin.
But when you hold the whole body in awareness,
The boundaries start to get a little blurry and wavy because the mind can't quite hold them in.
And we can use that to advantage.
Anything that happens naturally we can use to advantage.
So let it wobble.
Let the sensations in the body get a little soft,
Maybe a little liquidy and yeah,
Maybe a little tingly.
But the first or next prerequisite for tuning into flow is relax and release.
Yes,
Let go.
Because the more we let go,
We let go of what's holding everything in place and tightening.
And when we let that go,
Things flow naturally because it's our natural state.
So just take a nice big breath in,
Big sigh out and just let go of everything.
Oh,
Let it all drop.
Let the face be soft.
Let the jaw just drop.
Let the shoulders relax back and down.
Arms just resting by the side.
And let the belly be soft.
Oh,
We all tighten the front part of our belly to protect ourselves emotionally.
Oh,
Let this be a kind place to just let it go.
And it might even feel achy if you do.
Good.
It's good.
We like ache.
It's like when something wakes up.
Remember,
It gets achy.
It's a sign of waking up.
Oh,
Just let the belly be soft and feel the weight.
The legs are just hanging out.
They're not lifting you.
And just give into gravity.
Another big breath in,
Breath out.
Just let go of something.
You pick.
Place in the body,
A thought,
Anything.
Let go.
And then just let the movement of the breath itself.
The torso moves in and out.
When you take big breaths and when you take little breaths,
It's just subtler then.
And let that movement in the torso,
That gentle movement,
Let that be a kind of massage from the inside.
And let yourself be massaged by the movement of the breath in your body.
Just let go and let it get massaged.
Do nothing.
Maybe enjoy the massage.
And the more you do this,
The more you just let go and feel the massage of the breath,
The more a subtle wave or spread of softening throughout the whole body may happen during the breath out,
Maybe even after.
It's like you let go of something in the middle and there's a subtle warm vibration spread out,
Out to those wobbly outer boundaries of your feeling space.
And it just softens everything in its path.
It's kind of wave-like and maybe vibratory,
Maybe warm.
And then you breathe in,
You breathe out again and another wave comes and it goes over the other wave just like in the ocean.
And you just let these waves of release happen on every breath out.
And everything may get tingly and that's flow.
And just let anything that wants to move,
Move how it wants to move.
And if you have any emotional sensations,
Now might be a moment to notice any tightness that might be there or was there in the chest or the side and allow this flowing environment to kind of move it.
It's like it's going to move with this current that you now are.
And the emotional sensation just starts to go,
Yeah,
Okay.
I'll go with that and let it.
Maybe just the outside will,
Maybe it turns into something else.
But shifting and changing is gold.
That's what we are.
And allowing that and appreciating that is going to feel really good.
You can always pause this at any moment if you want to go longer with the part as you get to know the meditation.
But now for the last minute,
Let's play with humming or you can kind of sigh out on sound just to add a visceral vibration.
And humming is a nervous system intervention.
It helps heal us.
So it might go something like this.
Easy breath in and humming with as little effort as possible.
Hum.
Hum.
Ah.
So you can just sigh out on sound lightly,
Gently or hum.
Just put your lips together and feel the vibration in the head,
The face,
The chest,
Maybe the whole body.
And let that vibration mingle with it,
Tingling from the releasing in the body.
And it's a flow fest.
Just let yourself flow.
Let yourself be flowed.
Let go and allow.
Good.
Keep flowing.
And if just saying the word flow helps you keep your focus,
You could just say flow.
Flow.
Right.
Yeah.
I'm tuning in the flow.
Flow.
Flow.
Or you can just let yourself flow.
It's all good.
Just saying the label helps if your concentration wanders.
And if you get distracted,
Notice what happens in the body when you got distracted and let it flow.
Let it move with this flowing underwater or sparkly environment.
See what that's like,
How that affects things.
Let it flow.
Let it flow.
Let it flow.
Good.
I hope that was fun or interesting and you do not have to stop now.
You never have to stop flowing.
But we're just going to end this meditation now.
But keep flowing,
Please.
Just let it.
Don't have to focus on it.
Just let it flow in the background.
You can tap back into it at any moment.
Any moment.
Good for you.
Good work.
Yay.
Now flow away.
Go flow.
