Enquiry Idea: Direct Experience of the Centres (Head, Heart, Belly)


The following practice can be used as an introduction to centring, or as a stand alone, experiential enquiry teaching. The process normally takes around 5 to 8 minutes, and is best when the person guiding it, is very familiar with the process themselves, so I would suggest you become familiar with the process first, so that you can be present to yourself and the group you are with, without having to refer to notes.

Note: the Insight Approach always begins with the Belly, and types 8,9,1.
Presence and Grounding in the Belly Centre supports the more fluid and sometimes turbulent energy of the Heart Centre. Without presence in the Belly, the emotionality can feel overwhelming and out-of-control.

Instruction:
Put all note pads, and books aside and find a seat where your feet are firmly planted on the floor, legs uncrossed—at right-angles as much as possible in your hip joint and knee joints. Ideally, hips very slightly higher than the knees.  Ensure the chair surface is as horizontal as possible, so there is clear sensation of contact with your sits bones. Adjust upper part to be self-supporting-noticing the soft arch in the lumber and the head feels light, as if the head itself lifts the torso lightly. Eyes just below the horizon, that can be soft-open or closed. Hands-palms up or down, resting on the thighs.

Stay there for a couple of breaths…. Now begin Bringing your attention to your belly, and the area around your belly  – feel the breath moving down through your nostrils and airways to the belly, and see what it is like to be fully aware and present in your belly”
Keeping your attention in this belly area for two or three breaths…..

Ask:  “ what do you have a sense of in this area of the belly centre?

……”is this a place you often inhabit? …..Or is it new to you, unfamiliar?”

……“maybe you experience some resistance in exploring this, or emptiness? “

……“Whatever is here, allow yourself to just land here” –

……“Allow a few breaths whilst you stay with your attention in this area”

……“Now let that go – and allow your attention to go where it usually goes”

Allow time for people to settle back….then:

……”Notice where your attention is drawn to”

“Now begin to notice the breath as is passes by the chest and heart area”

“notice the movement of the breath in your lungs – the expansion on the right – on the left…. and expanding your awareness and attention to the whole of your chest area ……..which includes the heart……….. the sternum………..the rib cage………round to the rib-cage and the movement of the breath on the ribs”

……”as you continue to experience being present in your heart and space around it………..

………..how familiar is your contact with this area of your being?”

……“is this a place that is familiar to you?”

…… “do you come here often, or is it unfamiliar ground for you?”

 …… “allow yourself to fully experience this are for two or three more breaths”

…… “Now let that go…. allowing your attention to return to its default location”

…… “notice where that is, and what draws your attention” …..

……”Now……bring your attention to your ears ….

……”How much contact can you sense of your ears?… left side, right side

…… “sense your ears …..what is the distance between  your ears?”

…..” and bringing your attention to your forehead …..noticing what contact you have with your forehead…… and now the nape of the neck and the crown of your head…….”

…..”becoming aware of the sensation of the whole of your skin around your skull”

 ….. “the space of your skull ….its dimensions……”

 …..“the skull contains the brain, which is where our thinking takes place……

….. how is this experience of the spaciousness of your head different or the same as Thinking?”……….

 …..allowing a few breaths to be in direct contact with this space…….

 and let that go ……

 …..let your attention go to it’s default place of attention

and coming back to where you are now…..

Debrief

People can either get into groups and share experiences or you can hold an open discussion of what was experienced.

Remember: there is no right or wrong experience, support each other to be with whatever arises as an experience of interpretation of their experience.

 

Coming up. Specific Enquiries for each of the Three Centres.

Share your experience of doing this on our FaceBook Enneagram Practice group board
and/or email grahame@metame.co.uk  with your feedback or questions.

 

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