Centring Segment: Coming Back To Yourself, Meditation; 5-10 minutes

#6 in our series on starting an Enneagram Group

If you have a meditation practice already, something simple and known to all participants– great. Just do that.

If you don’t approach this just as a way of “coming back to yourself”.

The Enneagram shows us how disconnected we are from the whole of our being. The three Centres of intelligence; Head, Heart and Gut are part of a whole consciousness, but we all have a tendency to become over infatuated with mental constructs. Thinking is not a problem, but distractions from our internal thought patterns, as well as external, lead us into all kinds of disengagement from this precious moment.

In our mind, we can be regretting the past, or projecting fears for the future. What is always present, in this moment, is our physical being—the body. Our most immediate sensation of that, is our Breathing. Focusing our attention on the Breath helps disconnect the attraction of the monkey-mind.

It is a good idea to have some kind of timing device that will go off after the 5 or 10 minute period. That way, you get to keep all your attention on the centring practice.

No need to struggle into difficult poises, just sit in a chair that allows firm contact with your sits-bones.

Explore and adjust how your two bones can be somewhere equally displacing the weight of the trunk to each side, and forward and back. Find a place where the natural arch of your lumber region is part of the double ‘s’ up to your dorsal and neck.

Allow the head to be supported by the spine, allow the back to support itself, but a soft cushion can be used, but not to ‘slouch’ into. The head can feel light, as if it has the ability to lift itself gently from the crown.

Now, just, with hands facing palm up, or palm down resting on your lap = feet firmly on the ground (legs un-crossed)  melt your way into your breathing—notice the sensation of the breath as it move the chest-ribs-sternum, and down into the belly as the diaphragm expands down, involving the movement of the belly.

Just sink into your breathing.

If thoughts arise, just notice them, let them go and bring attention back to the breath and the belly.

When the time is up—softly allow your attention to expand, to include listening and seeing, whilst maintaining as much contact as possible with your breathing and inner sensations.

Remember this place of inner rest—inner contact is a valuable resource that you can always come back to, and is important when engaging in personal enquiry.