Right now, I am sitting in a comfortable chair located in a cooking school. The school’s not in session, and so this seat's available for anyone who wants to sit in the high, open room and gaze out the floor-to-ceiling windows at the large expanse of blue sky and people walking past. It would be easy to get mesmerized by the scene outside or by the Tempations’ song My Girl that plays in the background. I notice these, but at the same time, I am purposely staying connected to the sensations in my body -- my natural sense-ability.
Staying tuned in like this is critical--and we don't do it very often. The more you learn to stay centered in the body, the more you will notice aches, pain, stress or emotions – so you can do something about these signals before they become a much bigger problem.
Remember, the body is there to help you touch the present moment and give you signals about your state of well-being. Pay attention to the body’s wisdom and you will discover what your body needs you to do in order to find balance in your life.
Here is a 4-step system for getting more familiar with the signals your body is sending you.
1) Find a quiet place to get centered. Sit down, with your back straight and your feet on the floor. Take three deep breathes, slowly exhaling each one.
2) Gently press your feet on the floor and wiggle your toes. Now, place your attention on any sensations that are in your feet in this moment.
3) Place your awareness anywhere in the body where it is drawn by a sensation. This may be warmth in your palms, a slight tension around the face, eyes, or mouth. It could be the movement of your abdomen or chest as you breathe. When each sensation arises, do not try to explain it (that’s that brain coming in with a label or explanation). Just allow yourself to experience and feel it. Do this for about a minute or two.
4) Expand awareness to sense the overall feeling in your entire body. Is this overall feeling one of tenseness? Frustration? Calmness? Peace? Comfort? Joy? Don’t push difficult feelings away, but see what it is like to accept this overall felt sense of the body. It’s better to tolerate a feeling than to medicate or cope with it in an unhealthy way.
Donald Altman, M.A., LPC, is a practicing psychotherapist, former Buddhist monk, Emmy-Award-winning writer, and board member of The Center for Mindful Eating. His new book is The Mindfulness Code: Keys for Overcoming Stress, Anxiety, Fear, and Unhappiness.
From: Tim | 10/28/10 at 4:35 pm
Great suggestions, Donald! Right now, I'm sitting in a brand new library with floor-to-ceiling windows, in front of a large glass encased fire, and looking over a PGA top-rated golf course. However, I find it inspiring and relaxing to switch between a focus on what I see and what I hear. I try to increase my attention to these details...a kid's feet running on the cement, the hum of the fire place vent, or the divots in the cement. Soon, I discover my meditation on these things does not really help me finish the work I need to do. Cheers!