This week, Toby Sola guides us through practices to hone our attention and harness the effervescent pleasures of flow conditions.
You may have heard of “nonpersity” as an important theme in meditation practice. In this guided practice, Toby Sora introduces the ease of flow conditions with two simple but deep techniques. You will notice changes in your body’s senses and explore directly by using labels to hone your focus.
Note that this meditation includes a long pause of complete silence as part of your practice. Feel free to pause the recording if you need more time.
Meditation to enter the flow of sensations
Read and practice the guided meditation script below and pause after each paragraph. Or listen to audio practice.
This guided meditation explores the theme of Flow. Relax your feet. Make your pelvis heavy. It lengthens the spine and neck. Push your chin in a little. It relaxes your face. Relax your shoulders, arms and hands. Relax your belly. Next, focus on every body sensation. Maybe you feel the touch of your clothes. Breast swelling and contraction as you breathe. Or the emotions in your belly. It’s all good, just focus on what you’re feeling in your body. If your attention is being pulled by sounds, thoughts, or other experiences, then it’s fine. There’s no need to distract yourself. Let them move back and forth in the background of your consciousness and bring the spotlight of your attention back to your body. Focus on your body sensations to see if you can notice changes. For example, the beginning or end of the body sensation. Your body sensations become more intense or more intense. The body’s sense of size changes. Vibration or swell. Now let’s add a label. A label is a word or phrase that briefly describes what you are focusing on. There are many label systems, but here’s how to use labels for this practice: Focus on your body sensations and if you notice changes, say flow. Also, if you’re not aware of the changes, say Stable. You can say labeling loudly or in your head. The pace should be stable, and the tone is calm and practical. I’ll give you the opportunity to try it for yourself, citing examples of how it sounds. If you’re spaced a lot, speak the labels loudly. Talk labels help you stay focused. Depending on whether you are aware of changes in your body’s sensations, say it is stable about once every 15 seconds. Continue practicing now. Notice the sensation, beware of changes and identity, and label them quietly or loudly. (This meditation audio ends here.) Continue to notice for another minute or two and continue labeling. Ultimately, you should notice a sense of peace, just as you sway gently in the river of attention. Once you’re ready, take a few breaths and close the practice and gently return to normal days.
