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This week, Toby Sola takes us through an exercise to sharpen our focus and experience the joyful essence of being in a flow state.
The concept of “impermanence” is a significant aspect of meditation. In today’s practice, Toby Sola shares two straightforward yet impactful techniques: directly observing changes in our bodily sensations to explore impermanence, and utilizing labels to enhance our concentration.
Please be aware that this meditation will include extended periods of complete silence. If you feel the need for additional time, you’re welcome to pause the recording as needed.
A Meditation to Experience the Flow of Sensations
Read through and engage with the guided meditation script below, pausing after each section, or listen to the audio version.
- In this guided session, we’ll delve into the idea of flow. Start by relaxing your legs. Allow your pelvis to feel heavy. Lengthen your spine and neck slightly, tucking in your chin. Loosen your face, shoulders, arms, and hands, and relax your belly.
- Now, direct your focus to your bodily sensations. You might notice the feeling of your clothes against your skin, the rising and falling of your chest as you breathe, or even an emotion in your abdomen. Whatever it is, simply observe the sensations within your body.
- If your mind wanders to sounds or thoughts, that’s perfectly okay. Let those distractions drift to the background while you bring your attention back to your body.
- As you concentrate on bodily sensations, try to observe any changes. This could be a sensation starting or ending, intensifying or diminishing, altering in size, or even producing vibrations.
- Now, let’s introduce labels. A label is a word or phrase that briefly refers to what you’re focusing on. For this practice, as you notice changes in your sensations, say flow. If you’re not perceiving any change, say stable. You can either vocalize these labels or think them internally, maintaining a calm and steady tone. I’ll demonstrate how this might sound, and then give you some time to try it.
- If you’re losing focus frequently, try speaking the labels aloud. Saying the labels can enhance your ability to concentrate. Aim to state either flow or stable roughly every 15 seconds, depending on what you’re sensing.
- Now, continue your practice. Keep observing sensations, notice any changes or lack thereof, and label them either silently or out loud. (The audio for this meditation concludes here.)
- Persist in noticing and labeling for another minute or two. Over time, you should start feeling a sense of ease, as if you’re gently floating in a flowing river of attention.
- When you feel ready, take a few deep breaths to end your practice, and softly transition back to your usual activities.
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