Concentration Meditation Practice at the Depth of Parts - Week of 12/22

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Here is our foundatational meditation practice you can begin any meditation session with.

Settle in

Sit comfortably and orient toward feeling present, grounded, and at ease. If settling is not present, pause and resource first.

• Rest attention in the Lower Belly Center.

Sense it as an “in here”, not a “down there.” Let yourself feel located in the body, not observing from the head.

• Use the breath as support.

As you inhale, feel the belly gently expand with the diaphragm moving downward. As you exhale, feel the belly soften as the diaphragm releases upward. Let these sensations be the object of attention.

• When attention wanders, gently return it to the sensations of breathing in the lower belly, again and again, without judgment.

• Notice patterns of hyperarousal (restlessness, vigilance) or hypoarousal (numbness, collapse) as Parts, without engaging them. Return to the breath.

• If a Part repeatedly interrupts, briefly acknowledge it and ask it to step back until the meditation is complete. Avoid doing Parts Work during the meditation itself.

• As the Lower Belly Center opens, allow awareness to naturally include the whole body sensations, felt sense, and presence without effort.

Practice for 5 - 30 minutes. Once your practice ends, take note of the practice. What style of meditation did you practice? How long? Was the practice dull or sleepy? Was the practice agitated with too many thoughts? What will you do differently next time? What support do you need?

Feel free to share or ask questions for the group to answer.

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