Hi,
My name is Toby Sola.
In this guided meditation,
We'll explore the theme of flow.
Let your legs relax.
Let your pelvis be heavy.
Lengthen your spine and neck.
Tuck in the chin a little.
Relax the face.
Relax the shoulders,
Arms,
And hands.
And relax the belly.
Bring your attention to any and all body sensations.
Maybe you feel the touch of your clothes.
The expansion and contraction of your chest as you breathe.
Or an emotion in your belly.
It's all good.
Just bring your attention to whatever you're feeling in the body.
If your attention is pulled to sounds,
Thoughts,
Or other experiences,
That's okay.
The distractions don't have to go away.
Just let them come and go in the background of your awareness.
And bring the spotlight of your attention back to the body.
As you focus on body sensations,
See if you can notice any changes.
For example,
A body sensation beginning or ending.
A body sensation getting more intense or less intense.
A body sensation changing in size or shape.
A body sensation vibrating or undulating.
Let's add labels.
A label is a word or phrase that briefly describes what you're focusing on.
There are many label systems,
But here's how we'll use labels for this practice.
As you focus on body sensations,
If you're noticing a change,
Say flow.
And if you're not noticing a change,
Say stable.
You can say labels out loud or in your head.
The pace should be steady.
And the tone should be calm and matter-of-fact.
Here's how spoken labels might sound.
Stable.
Flow.
Flow.
Stable.
Give it a shot.
If you're spacing out a lot,
Speak the labels out loud.
Spoken labels can help you keep concentrated.
Make sure to say either flow or stable about once every 15 seconds,
Depending on whether you're noticing change in your body sensations.
