Mindfulness Exercise: Developing Intuition
Intuition is a feeling that comes from our “gut” or general stomach area. Listening to our gut feelings can provide us with clear insight about how we really feel about confusing situations. Intuition has a bad rep for being an abstract, metaphysical concept; but there is astounding science supporting the very real phenomenon of having a gut feeling about something. When we feel stressed, we often get an unsettled feeling that can physically be felt in our stomach area. Maybe you’ve experienced this as “butterflies” during a time you felt nervous, or perhaps you’ve felt a sense of dread stemming from your stomach area in a time you felt uncomfortable about a situation. Researchers have discovered that we have a complex web of nerves covering the area of the stomach, second only to the vast collection of neurons in our brain. Our belly isn’t going to solve complex mathematical equations or contemplate philosophical concepts, but the nine meters of our enteric nervous system contain hundreds of millions of neurons (more than in either the spinal cord or our peripheral nervous system), and also is embedded with an advanced circuitry of hormones and chemical neurotransmitters. This multitude of neurons is what allows us to palpably feel our “gut feelings”. More and more research is being conducted to understand the connective relationship between our brain and our belly, and there are fascinating studies on how depression can directly influence gastrointestinal issues or how our gut can directly affect our mood and emotions through our vagus nerve. In the scientific community, our enteric nervous system is often referred to as our "second brain," which is why we'll benefit from learning how to listen and observe the feelings there, just as we benefit from learning how to look deeply into our mental sensations.
I recommend reading the exercise through at least once before beginning.
When developing our intuition, we practice observing our gut feelings to get a sense of what it feels like to listen to our inner voice. To begin, find a comfortable place to sit where you won’t be disturbed. You may choose to time this exercise, but it’s not necessary. If it’s your first time feeling your intuition, I would recommend aiming for at least five minutes of observation, but as you familiarize with this experience, try to observe your gut feelings for ten to fifteen minutes, as it will provide a deeper understanding. Silence any distractions, set your timer if you wish, and close your eyes if you feel comfortable doing so.
Locate your sternum by touching the bone at the center of your chest, then follow it down until you reach the end of the bone. Now, continue to move your hand down from the bottom of your sternum, toward your abdomen, and gently rest your hand on your abdomen between your sternum and above your belly button. This is right above your stomach and is the center of your intuitive senses.
Mindfully connect to your breathing and take a few slow, deep breaths. Feel your abdomen rising and falling as you breathe. With each inhale, allow yourself to relax, and with each exhale, release any tension. Still your body and mind as much as possible. Continuing to breathe slowly and deeply, bring your attention to the area underneath the hand resting on your abdomen. Without moving your hand, feel the space where your stomach would be inside of your abdomen. Target your attention to the center of your intuition, look into your gut feelings, and observe the sensations, emotions, or thoughts that appear while you focus on this area. Don’t forget to keep breathing. Acknowledge any thoughts that pop into your awareness, and gently allow them to come and go as you keep your focus on nonjudgmentally observing the area under your hand. If a certain feeling or thought keeps coming to your attention, allow yourself to gently hold space for it for a few seconds. Maybe a strong emotion has formed, a reoccurring thought may have appeared, or perhaps you have a sudden an awareness of a problem that needs solving. Use your mindful breathing to stay grounded and calm as you investigate into these feelings. Ask your intuition what you should do. Is there any action, decision, or thoughts you can offer to your feeling to help resolve it? If you’re unsure, continue breathing, and continue to gently probe within, asking your inner intuition for guidance on what you should do about your particular feeling. Try to ask clear, creative questions to help you understand why you feel the sensations you’re experiencing. Don’t resist whatever answers you receive. Accept the insights that come into your mind, without judging them. Keep breathing, feeling your hand resting on your stomach. Take note of whatever sensations, thoughts, and solutions you observe. If you begin to feel significant discomfort about any particular feeling, slow the breath even more and allow yourself to let go of the distressing thought if it becomes overwhelming. You may need to return to contemplating this feeling another time or in a more indirect way, especially if the emotions you're feeling are very strong.
If no thoughts or feelings come to you, simply continue to breathe. You may also ask your intuition about a problem you'd like insight on.
Continue to investigate your intuitive feelings, staying as relaxed as possible, until you’re ready to return your focus to the room. Continue to breathe as you gently open your eyes and reconnect to the world around you.
Locate your sternum by touching the bone at the center of your chest, then follow it down until you reach the end of the bone. Now, continue to move your hand down from the bottom of your sternum, toward your abdomen, and gently rest your hand on your abdomen between your sternum and above your belly button. This is right above your stomach and is the center of your intuitive senses.
Mindfully connect to your breathing and take a few slow, deep breaths. Feel your abdomen rising and falling as you breathe. With each inhale, allow yourself to relax, and with each exhale, release any tension. Still your body and mind as much as possible. Continuing to breathe slowly and deeply, bring your attention to the area underneath the hand resting on your abdomen. Without moving your hand, feel the space where your stomach would be inside of your abdomen. Target your attention to the center of your intuition, look into your gut feelings, and observe the sensations, emotions, or thoughts that appear while you focus on this area. Don’t forget to keep breathing. Acknowledge any thoughts that pop into your awareness, and gently allow them to come and go as you keep your focus on nonjudgmentally observing the area under your hand. If a certain feeling or thought keeps coming to your attention, allow yourself to gently hold space for it for a few seconds. Maybe a strong emotion has formed, a reoccurring thought may have appeared, or perhaps you have a sudden an awareness of a problem that needs solving. Use your mindful breathing to stay grounded and calm as you investigate into these feelings. Ask your intuition what you should do. Is there any action, decision, or thoughts you can offer to your feeling to help resolve it? If you’re unsure, continue breathing, and continue to gently probe within, asking your inner intuition for guidance on what you should do about your particular feeling. Try to ask clear, creative questions to help you understand why you feel the sensations you’re experiencing. Don’t resist whatever answers you receive. Accept the insights that come into your mind, without judging them. Keep breathing, feeling your hand resting on your stomach. Take note of whatever sensations, thoughts, and solutions you observe. If you begin to feel significant discomfort about any particular feeling, slow the breath even more and allow yourself to let go of the distressing thought if it becomes overwhelming. You may need to return to contemplating this feeling another time or in a more indirect way, especially if the emotions you're feeling are very strong.
If no thoughts or feelings come to you, simply continue to breathe. You may also ask your intuition about a problem you'd like insight on.
Continue to investigate your intuitive feelings, staying as relaxed as possible, until you’re ready to return your focus to the room. Continue to breathe as you gently open your eyes and reconnect to the world around you.
|
The science of our gut-brain connection is incredible! One of the most life-changing books I've ever read is called The Mind-Gut Connection, by Emeran Mayer, MD. This book highlights the significant effects our gut health has on our entire psychophysiological state. After reading this book, I was able to fully cure my chronic extreme anxiety (profuse sweating, teeth chattering, etc) by improving my gut microbiome. Check out my Recommended Reading to learn more!
|