Practicing Interoceptive Meditations
Anthony R. Quintiliani, Ph.D., LADC
The mindfulness-based process and intervention of interoception (also called neuroception) has slowly moved from meditation practice into clinical practice, now being part of the recommended MBSR, ACT, and more current CBT-based therapies. The three brief 
meditations below are presented to expand the use of interoceptive processes in therapy practice. They are presented in very brief form, so slow down the work when using these in your therapy practice. Rather than repeating the introductory process, I will note it here. Be sure to use it in each meditation.
Begin with the following for all three meditations;
- Place your body into a calm and comfortable sitting or lying position.
- Breathe slowly and deeply for at least ten breaths. Extend the exhalation for the last three breaths.
- Use your imagination energy to recall a time when you were in bright, warm sunlight – feel this warmth on your skin right now. Using imagery of that time and place may be helpful here. Without thinking, just feel it.
Warm Hands Meditation
- While sitting comfortably, rub your hands together quite vigorously until you can feel heat in your palms.
- Place your warm hands on your cheeks with some pressure, and allow the warmth to penetrate into your face.
- Not working too hard at this, slowly and compassionately move the sensation of warmth through your body – face, neck, shoulders, arms, hands, torso, upper legs, lower legs, both feet – all the way to your toes. Do not at all be concerned about if you are doing this correctly. Simply use your personal strong intention.
- Rest calmly in the remembered-warmth of your sun-experience and your inner power of warm self-sensation.
- Rest in your personal, warm power and allow self-healing to occur. Use your personal power NOT your thoughts.
Warm Heart Meditation
- Repeat step #1 from the above meditation.
- Place your warm hands crossed over your heart, and notice the sensation of penetrating warmth.
- Consciously open up your heart chakra, feeling gentle and warm vibrations. Allow them to spread out.
- Allow this inner experience of sensation to kindle self-love for yourself. DO this now.
- Just BE you; sit there with this experience and appreciate who/what you are right here now.
- Do not worry at all if you are doing this correctly. Just be with your interoceptive sensations and feelings.
Inner Warmth of Self-Healing Meditation
- Repeat the meditation above, and spend some time and energy intensifying the warmth if possible.
- Now simply and effortlessly move the warmth to any specific place in your body that needs healing.
- Do not think about this, just be with the experience and ALLOW it.
- Do not concern yourself abut whether or not you are doing this correctly. No thinking, just feeling.
You may wish to practice post-meditation journaling after you complete these three brief meditations.
These meditations were inspired by meditations lead by Thich Nhat Hanh at a Norwich University(VT) retreat and by CBT-mindfulness research at the University of California San Diego Medical School in 2017 and 2018. Refer to W. J. Sieber’s supervisory work.
Anthony R. Quintiliani, PhD., LADC
From the Eleanor R. Liebman Center for Secular Meditation in Monkton, Vermont and the Home of The Monkton Sangha
Author of Mindful Happiness
cognition, emotion, behavior and sensory contact with all phenomena are fully engaged in evaluation of everything: did I get what I wanted and avoid suffering for now or not? This is the hedonic treadmill of lived attachment and avoidance. Cognitive-Behavioral analytics ends up in the same place over and over again: short-term pleasure (getting what I want for now) and longer-term suffering (fear of losing it or being involved in more emotional pain). This state of constant seeking (how many “likes” do I have?) tricks us into thinking that this time, it will work. We seek safety, security, and various forms of wealth; we expect to achieve these goals and to avoid as much suffering as possible. This is impossible, since the seeking and attaching itself eventually causes more personal suffering. We humans have very short memories when it comes to the realities of pleasure and pain, happiness and suffering. Our emotional striving to be perfect and get ahead often leave us with just more desire. The sad fact is that no matter how successful we are in accumulating all the goodies, we tend to continue our suffering sometimes in different forms.
self. It does not change even when the content of experience does change. Become your observing self in a state of pure awareness without judging or evaluating. In the evolutionary process, clinging is one of the most primal actions. The “vapor of thoughts” along with strong attachment clinging causes our norms to be related to our false self – with its entitlement, feeling special as a defense, greed, anger, even hatred. Just STOP all of this process as much as you can; focus on who/what you are at the deepest most spiritual levels. Who am I is the eternal and most important question. As you meditate and do yoga, concentrate on radically accepting everything that has happened to you and may still be happening to you. This does not mean stand by and allow yourself to be abused by cruel people; however, it does mean to pay very acute attention to what experiences trigger your ego-defenses and negative reactions in thoughts, emotions, and behaviors. How much control over your emotions are you willing to give up to other people? Radically accept as a norm, do your asanas, meditate often, allow your true self to “let go” of the false self”s ego and superego demands. Pursue spiritual practices, be compassionate and generous, and live the life your true self desires for you. This is a life of more inner peace, even tranquility, more happiness, less competition, more love, and DOING good for others. This path is difficult in our materialistic world. The fruits of your efforts will be gratifying! If you practice, you will discover the truth about being a happier, more lovable person.
and there is nothing you can do about it; this is pure suffering, and it is painful. However what you decide to have your mind, body and emotions do with the first arrow of suffering is called the second arrow. This very sharply pointed arrow can lead to long-term, even life-long suffering about something you failed to radically accept and let go. Become an expert in perceiving the initial activity of your second arrows, and STOP as soon as possible. At this point you may apply RAIN – recognize what if happening; accept it; investigate causation; and, apply no-self or if less skilled “its not about me attitudes.” These follow-up practices should be very helpful to you in your effort to become a more calm and more happy person.
Because only deep and prolonged meditation can focus consciousness on our true nature, it is the “highest state” of being. The observing self is the seat of consciousness, your root of all being.
2500+ years ago. Thich Nhat Hanh added the importance of your breath, walking meditation, and half-smile; these realities also change your physiology. Jon Kabbat-Zinn added the importance of simply being present this moment, and making everything your teacher. The initial subtle changes are in anatomy and nervous tissue, then the brain takes over and the mind-body follows. So you have some very natural “best friends” to assist you in dealing with everyday challenges and suffering.
may be warning signs of limbic surveillance or inner continuity of your inner self-helper – that part of you and your brain that hopes to help you in whatever the situation you are experiencing. Interoceptive awareness is one of the most important mindfulness skills to practice. In the following meditation, we will visit your interoceptive self and augment its power by repeated the practice. In neuroscience a common understanding is that the larger number of neurons activated in more and more brain areas implies the variant of power (potentiation); more neuron firing in more brain areas results in a more significant life experience. This is one reason why PTSD is such a devastating disorder, and why it is NOT easy to treat successfully. Also, let us not forget the ultimate power of LOVE; people gives their lives for it, and people kill others over it. Let’s get into the practice.