By Lisa Templeton, Ph.D.
There is an intricate symphony of patterns living and moving within us in every moment. It’s easy to get lost in the madness of our external world continually distracting us. With practice, we can slow down and reclaim our focused attention. Tuning in takes patience, compassion, and curiosity. Although this can feel overwhelming at times, we must remember that the purpose of our practice is experimenting with life and the sensations within it. This article will guide you in listening to 5 rhythms within – breath, heartbeat, blood flow, thoughts, and emotional sensations. With more attuning, we can notice how they each impact each other - and our well-being.
Let’s start with the awareness of our breath. Each breath is an expansion and contraction that occurs automatically within us every moment from the day we were born. As you listen, focus on how the breath automatically breathes you without effort. Allow it to move naturally as you attune and observe each whole cycle with slow inhaling and exhaling. Lengthen your breath and continue taking deep, easy breaths as you read. Stay soft and flexible with yourself and how you are relating to this rhythm.
Next, notice your chest area. As you listen, you may not initially detect anything. This beating heart rhythm is a bit more subtle; yet with some stillness, you will begin to identify the vibrations of your heart. Our heart pulsates the energy of life, variable but continually beating. You might observe this movement occurring in your chest as you breathe. Notice how your breath and heartbeat connect with each other. As you hone your attention to this area, the reverberation of the heart will come into better focus. Remember that there is nothing to fear. Stay kind and caring for yourself. Offer gratitude for the heartbeat of your life.
Another rhythm we can practice noticing is our blood flow. Our heartbeat and breath generate blood flow throughout our body out to limbs and organs. Notice sensations in your hands and focus on the blood flowing in and out here. Observe all the sensations arising from your hands, both internal and external. Notice how the hands pulse. Try this same exercise with your feet and other areas of curiosity in your body. Feel the rhythms of your blood pumping through your body.
The rhythm of thought can be tricky to work with and attend to. Our breath, heartbeat, and blood flow can seem a lot easier to listen to than our thoughts. Yet thoughts are so connected to these previous rhythms and offer so much insight. Thoughts continually flow in and out of our awareness. The more we set an intention to listen to thoughts moving through our mind, the more we can learn about how these patterns are connected to our physiological rhythms.
See if you can identify what thought(s) are arising in your mind at this very moment. Perhaps the thought is commentary about your experience, skepticism around the practice, or a plan for future behaviors. Whatever the thought, it doesn’t matter, this practice is all about observing with curiosity, building more awareness of how you are relating with these thought rhythms.
Lastly, notice any emotions that are present in your body. Try being present with your entire body all at once, as emotions are always experienced in our body. Attune within and welcome any emotions that exist in this moment. Name the first emotion that you sense. This experience could arise in sensations such tingling, lightness, tightness, tension, and/or pain in our chest or stomach area. Any emotion that you notice, take a step toward this experience and inquire about your perception of this emotion? Where does this emotion arise in your body? Also, consider if there are any thoughts you have relating to this emotion. Just notice and stay curious about these emotional rhythms.
As we practice detecting these 5 rhythms and how they interact, there is more expanded awareness around how breath, blood flow, heart rate, thoughts, and emotions impact each other. A particular thought can trigger an emotion; an emotion could constrict our breath or blood flow; a thought could impact our heartbeat. When we understand how these rhythms relate to each other, we gain awareness of how they function together as part of the whole. Observe and relate from this expanded perspective.
Take note of whatever you notice no matter how small. You may be drawn to skin sensations, muscle twitches, pain, future thoughts, or emotional responses. Use all your senses, breath, intentions, and emotions in your body to stay mindful without trying to change anything. Observe like a researcher and listen – without any judgments, assumptions, or conclusions. The simple act of staying curious is the essence of a harmonious vibration. What are you noticing? Feel free to drop a comment about what you are experiencing in your practice!
Thanks for reading this article - please subscribe to my Substack for more articles on The Rhythms Within.