Receiving Your Eyes
This is a really straight-forward practice that allows you to feel into the difference between looking and receiving.
Stand or sit in front of a mirror and notice the difference between what it is like to look into your eyes and what it feels like to receive your eyes.
There should be a sensation that feels something like relaxing back, softening, opening and receiving more of your vibes and emotions. Lots of people cry when they first shift into this state and receive the fullness of their being.
Play around with shifting between looking and receiving so that you can remember a sense of what receiving feels like. Notice where you feel the shift in the body, what direction it feels like, how you make the move – it helps the other practices to have a memory of moving into a mode of receiving.
You can also do this in pairs. Look into each other’s eyes and take it in turns to move between looking at and receiving each other. See if you can notice when the other person is moving between the two modes and if it feels different to you.
Meditating to Music
This is a practice that I recommend for a lot of different reasons. In this case it can be perfect for sensing into a receiving way of being.
Music increases the range of emotions we are able to feel present with and creates a sense of flow in experience – both of these make it easier to drop back into a receiving way of being.
Choose some music that you feel matches your current state of being. Part of receiving is that we are not separating the inside from the outside, so making your environment match you inner world is helpful for this. If you are sad, putting on some really sad music, if you are chilled choosing some chill music etc.
We then can remove the barriers between us, the music and what it evokes in us and just give ourselves over to being carried on a journey by experience. Trust that it will take you where you need to go – any sense of resisting your inner world or trying to make it something different is what gets in the way of receiving. Remember that you can’t get it wrong.
Allow things to be evoked in you – body sensations, emotions, thoughts, imagination, memories, the sounds of the different parts of the music.
Allow the music into your experience and just let it do whatever it does to you.
You don’t need to control the experience or direct your attention, you can go with the flow of it and let it take you on a journey. You may find that you are carried off into the imaginal or other aspects of experience, allow this to happen and come back to the sensation of the music washing over you and into your experience when you are ready.
This can also be a shared practice with another person or in a group. If you do it together, make some space before you start to do some heart sharing and afterwards sharing the journey you went on.
Deep listening is one of the skills you need to cultivate to access this way of being in yourself.
Rather than assuming you know what you’re seeing or hearing, you’re opening to a deeper way of receiving the meaning of what someone or something is communicating to you. You allowing for mystery, depth, resonance, emotional truth and mysticism in what is being shown to you.
To do this, you have to open your heart. You have to be able to allow things in full-force emotionally. If you are regulating your response or managing yourself, then you aren’t able to relax into a sense of receiving.
This skill is really important to practice if we are doing shared practices with people – to be able to be there for someone and receive what they are saying is a huge gift to give someone and they will only be able to open in themselves what they feel is going to be accepted by you.
Take time to feel into a sense of deep listening in small and big ways at different times. Put effort into really receiving what messages and emotions are being communicated to you throughout the day.
It is easier to access this state of being when we have experienced it from another person.
These inquiry questions reframe the world as if we are here to receive it. You can use them as a self-inquiry in your practice or you can use them to journey together in pairs. If you are using them together, sit facing each other with your eyes closed.
When it is your turn to ask a question or share, imagine that you are picking up a stone and dropping it into the middle of a pond. The ripples spreading out are like the question resonating through both of your experiences.
You can spend some time weighing up the responses in your hands before sharing and feel into what feels meaningful to share and what feels safe to share.
There is no rush or pressure to respond, the conversation can go as slowly or as quickly as feels natural and comfortable. You can both spend time feeling the ripples of what has been shared resonating through your experience.
You can take it in turns to ask and answer questions or you can nominate one person to ask and one person to answer and then swap roles. The person who is asking the questions may want to go off piste and follow their curiosity – asking the person questions about what they have shared.
Here are the basic questions:
‘If everything is happening by itself, how does your body feel right now?’
‘If everything is happening by itself, what emotions are present in your experience?’
‘If everything is happening by itself, how would you describe your heart right now?’
‘If everything is happening by itself, how does your mind feel?’
When working with people, I would use these as a spring board for exploration and often go into some guided imaginal practice to explore aspects of experience in more depth.
I use the term imaginal practice very broadly here; it is any sense of allowing your being to express itself in a creative way.
With imaginal practice you aren’t creating the content, it is being shown to you, like in dreams. This allows us to drop into the receiver mode.
It is worth saying that lots of people experience ‘imaginal practice’ in a range of situations without ever having meditated. It is one of our bodies natural ways of experiencing and making sense of the world, but it is often repressed in our society.
Imaginal practice can be very broad and open – just allowing content to come through. Or it can be used as a way to creatively explore different aspects of experience.
If you are feeling into imaginal practice on your own and want to open to receiving whatever is there this is a process you can go through. It may be helpful to combine this with meditating to music.
If you get lost at any point you can go back to the first step.
Step 1: Body
- Open up to feeling a sense of your body and energy body
- Choose a place to focus your experience – what feels most urgent or important in your experience?
- Where is it in your body or experience?
Step 2: Heart
- What colour/shape/energy is it?
- How would you describe it? Be creative, for example, silky, buzzing, electric, smooth, tingly.
- What emotions feel associated with it?
- Is it bringing up any imagery for you?
- Remember that you can’t get it wrong
Step 3: Mind
- Make some space for the sensation, energy, emotion or imaginal to be fully alive and present in your experience
- Remember that when we are safe in practice there is no such thing as ‘bad’ expressions
- Remember that this is transformational so you can make space for things to be present that seem difficult and see where they go – the way out of something is often through
Step 4: Soul
- Ask it what it wants to do – give it the energy to express this
- Allow the different aspects – your body, energy body, emotions and the imaginal to dance together – make space for different aspects to weave into the expression
- Keep asking what wants to happen next? Or allowing it to naturally unfold
- Let any meanings naturally resonate through as something that is present in this moment
- Allow it to come to a natural close when the energy feels like it has expressed itself – you may sink into a calm absorbed space when this happens or you may feel that you want to end the meditation.
Group Imaginal Practice Exercise
Here are the instructions for working with the imaginal together in pairs or threes, including a recorded demonstration.
Sharing this experience with others is one of the most powerful and transformational practices there is.