My Favorite Meditation Preparation Practice

A deep sense of safety and clam creates a deep internal state of homeostasis. When the human mind/body/nervous system is at homeostasis, the doors to mindfulness and meditation open.

This is a practice that I’ve used for years to create a deep sense of presence and connection.

This 4-step process utilizes all of your senses (external, internal, physical, emotional) to expand your awareness into the nature around you, and gradually zooming inward.

Starting with the external environment is imperative.

Balance and safety with the external (allostasis) world is step number 1 to creating a calm and safe internal environment.

Set aside a couple minutes and try it out!

STEP 1 - EXTERNAL ENVIRONMENT

• Identify 3-5 points of awareness in the natural environment. What do you see, hear, observe?

STEP 2 - PHYSICAL BODY

• Identify 3-5 sensations of the physical body. Posture, temperature, tension, breath.

STEP 3 - INTERNAL BODY

• Identify 3-5 internal sensations. Stomach, heartbeat, pain, stress, anxiety, inner-heat, breath.

STEP 4 - EMOTIONAL STATE

• Identify 3-5 emotions present in the immediate moment. Happy, sad, joy, fear, love, gratitude, doubt, shame, presence.

• STEP 5 - BREATHE

• Take 3-5 long, slow deep breaths. Connect to peace, bliss, presence, mindfulness.

Give it a try! What feeling/sensation did you feel anchored you deepest into a state of presence, safety, calm, and/or mindfulness?

If you’d like to keep exploring practices similar to this, I share guided meditations and breathwork sessions regularly on Insight Timer. You’ll find new tracks uploaded often, each designed to help you create presence, calm, and resilience in your day.

Be sure to hit Follow so you’ll always have the latest meditations right at your fingertips!

JT