How would you like to train your sense of interoception and sharpen your interoceptive focus? If you are already practicing the Basic Breathing Exercise, you are on your way. This visualisation practice will take you to the next level.
1 Sit or lie down in a safe, comfortable space and close your eyes.
2 Breathe normally, but focus on your breathing. Fully in and letting go.
3 Now consciously take a deep breath in through the nose, and exhale through the mouth. Do not force it.
4 Visualise your lungs, and consciously feel the oxygen entering your lungs. Interoception is now beginning.
5 Take some more deep breaths. In through the nose, out through the mouth. Nice and easy.
6 After a few more breaths, visualize the exchange of gases in your body. Visualise the oxygen going from the lungs, through the capillaries and into the blood, and visualise the excretion of carbon dioxide upon exhalation.
7 If you notice that your mind has started to wander, simply reset your focus to your breath. Over time, you will learn to become more mindful and gain more control over your mind and be less consumed by your thoughts.
8 Practice this exercise for several minutes.