If you’re a regular meditator you have probably experienced days when the mind is very restless and agitated.
It can be very difficult to meditate when the mind is in that state and prevents you being able to move into the deepest states of relaxation and meditation.
Internalisation is a 3-step process in which we can take awareness from gross to subtle and from agitated to calm and steady.
It only takes about 2 or 3 minutes in total and will guarantee you a high quality meditation practice.
In this video above I instruct more thoroughly how to go about the 3 steps but here are the basics:
Step 1: Awareness of the Physical Body
To begin, take your attention to your feet and be aware of ‘feeling into’ the foot and any sensations that may be present. Refrain from getting into a mental dialogue about anything you feel. Aim to simply place your awareness in the foot and rest here for about a second.
Now shift your attention to the ankles, then the shins, calf muscles, knees and thighs – Progressively continue to work your awareness up the body pausing on each body part for 1 second until you reach the head. Then work your way back down again finishing on the feet.
This whole process should take a maximum of 1 or 2 minutes.
By letting the mind explore the very tangible physical body and sensations, we are giving it time to settle in familiar territory (the external world) and it now is better able to engage with more subtle objects of attention.
Step 2: Natural Breath Awareness
Now shift your attention away from the physical sensation of body parts and move your focus to the tip of the nose/nostrils.
Simply be attentive to the very subtle sensation of the breath entering and leaving the body. There is no need to change the breath in any way. Just be the observer of the movement of breath.
Hold attention here for 10 natural breaths or about 25 seconds.
Now the mind is further settled from observing something less material and more subtle. Your ready for the final step.
Step 3: Awareness of Sounds
Finally, now move your attention away from the breath and allow the mind to explore the world of sound. Spread your awareness into your surrounding environment and find a sound. Hold your attention on it for one moment, then drop the sound and move onto another.
Keep moving attention from sound to sound, searching for as many different sounds as possible.
Do this for around 20 seconds and then release awareness of sounds.
Your Ready to Begin Your Meditation!
Take awareness within and begin your own meditation practice, whatever that may be. You will find that after doing this internalisation sequence your mind will be very calm and steady.
One of the reasons for this being such a powerful way to start meditation is that the mind is very contrary and by letting it explore body, breath and sounds it progressively let’s these sensory objects go and is primed to enter the state of ‘pratyahara’ (sense withdrawal). This is the perfect state for a powerful meditation session.
If you have any questions or need clarification please write in the comments below. I’m happy to help
Please let me know how you go with it!