Meditation is something everyone can do, here’s how.

1. Take a seat or lie down to find your relaxed comfortable position. Sit / lay comfortably.
2. Set a specific time limit – use a timer if necessary.
   1. –  for beginners, I suggest creating the 30 sec. habit first
   2. Then build up to 30 minutes session
3. Slowly, Gently close your eyes.
   1. Or focus on a distant point and become that point
   2. Defocus your eyes, gazing softly to a middle distance point.
4. Notice your body – (Slowly scan your body) starting at your toes and slowly progressively work your way up to the scalp. 
5. Breathe out slowly, deliberately 3-7 sec. Feel your breath and count the rhythmic patterns – as you relax your breathing pattern will increase.
6. Notice when your mind has wandered. And that is normal and okay just refocus on the breath and continue mindfulness meditative progression –
7. Feel satisfaction for completing this important task

Meditation: 5 essential points

• 1: awareness of the present moment.
• 2: subduing the negative mind.
• 3: mindfulness of the meditation object.
• 4: dawning awareness.
• 5: unwavering commitment.

Interoception 

What is the word for the sense of signals that come from inside your body, such as feeling your heart beating and your breathing, or knowing when you are hungry? This is called interoception and is one of our senses, like vision, hearing, taste, smell, and touch.  This can be both conscious and unconscious. 

The interoceptive system helps our bodies stay in a state of optimal balance, which is known as homeostasis. People with good interoceptive processing skills are able to respond quickly to input. They receive and maintain their body in a state of balance. 

Where in the brain does interoception originate? 

The insular cortex and somatosensory cortex have been proposed as possible sources of this neural potential. Somatosensory system – The somatosensory system is spread through all major parts of the body. It consists both of sensory receptors and sensory neurons in the periphery (skin, muscle and organs for example), to deeper neurons within the central nervous system.

What improves interoception? 

Meditation and breathing exercises can improve interoception. Group therapy. Daily journaling. Engaging in the creative arts. Various relaxation techniques. Reading emotional books or stories. #ThinkTherapy

Misrepresentations of internal states, or a disconnect between the body’s signals and the brain’s interpretation and prediction of those signals, have been suggested to underlie conditions such as anxiety, depression, panic disorder, (PTSD) somatic symptom disorder, and illness anxiety disorder.

Interoceptive awareness 

– the ability to identify, access, understand, and respond appropriately to the patterns of internal signals – provides a distinct advantage to engage in life challenges and ongoing adjustments.

How do you practice interoceptive awareness?

An interoception activity focuses on a particular body part for at least 30 seconds. The individual is encouraged to identify a change in their body state (e.g. hot‐cold, soft‐hard, stretch‐relax) and where they felt that change (arch or ball of foot, on top). 

Take 1 minute and with your eyes opened or closed (whichever you prefer) attempt to count the number of times your heart beats in that minute.

Interoception or interoceptive awareness (IA) is believed to be a key component to many mindfulness interventions. Some have argued that interoception is foundational to mindfulness and may be the primary mechanism by which practitioners derive benefits. #ThinkTherapy