Welcome to this introception meditation.
Go ahead and find a comfortable position,
Either seated or laying down.
Offer yourself support in any way that your body is asking for it.
Ensure you are comfortable,
Warm,
And you will be undisturbed for the next 10 minutes.
Introception is a mindful awareness of what's happening inside your body.
Research tells us that it's not the duration of the practice that's beneficial,
But more how often it is practiced.
Invite your eyes to close,
If that's comfortable in your body,
And your eyeballs to soften.
If you would like to keep your eyes open,
Just find a soft gaze so that your eyes are not so active.
There is a connection between the seeing self and anxiety.
And when you close your eyes,
You can connect to your own sensory experience.
And if possible for you,
Breathe in and out of your nose to slow your heart,
Which is mellowing your nervous system.
Invite your jaw to release.
Allow the upper and lower jaw to part slightly.
Notice is your breath long and slow,
Or maybe short and shallow.
Whichever is okay,
Just notice.
And as you're noticing,
You can say to yourself,
I breathe in,
I breathe out.
As you breathe,
A simple way to bring inner awareness.
Another option is to say,
Mindful,
I breathe in.
Mindful I breathe out.
Now ask yourself,
Am I here in my body?
You may not have an answer and that's okay.
Just notice without judgment.
Now ask yourself,
What are the speed of my thoughts?
Are they channel surfing?
Or maybe they're stuck on repeat.
When it's common if you're suffering with chronic pain that they could be stuck on repeat.
Or if you're dealing with anxiety,
They could be channel surfing.
Remember to suspend any judgment about whatever the answer is.
Be open to what's there.
Perhaps placing a hand on your abdomen or your heart.
And feel the point of contact between your hand and your body.
The space between your skin and your clothes.
Is there any tension or constriction?
Maybe a flutter of adrenaline?
Now let's look at pain levels and pain locations.
Starting at your feet,
Draw your awareness throughout your body.
Noticing sensation of heat or cold.
Comfort or discomfort.
Numbness or sensation.
Where are you feeling a lot of pain or what I prefer to call feedback or information in the body?
Maybe your shoulders,
Your neck,
Perhaps your hips.
If you were to put the feedback level on a scale,
One being very little feedback and ten being the maximum amount of feedback,
What number would each location quantify on that scale?
Without trying to change anything,
Continue to breathe through your nose and just notice what's there.
You could imagine you're viewing your own experience here as an experiment.
What is the measure of your own wellbeing?
What level of gratitude are you experiencing right now?
Or perhaps what level of resentment is there?
Now,
After some observation,
Notice,
Is there a difference in the depth of your breath compared to when you first began the meditation?
Do you feel any different in your body than you did before?
Maybe different in your mind?
Knowing whatever the answer is,
It's perfect.
There's no right or wrong.
You may stay here continuing to observe and practice this experiment of introception on your body and mind.
When you're ready,
Go ahead and open your eyes,
Allowing the visual cortex to get more involved.
Really absorbing the room and your environment.
And then as you move through your day,
See if you can keep a thread of connection to this embodiment,
To your sensory awareness.
Diesel please.
Thank you.
