4 Steps of iRest Inner Resource
If I were to ask you about your self care resources, what comes to mind? Do you think of calling up a friend or family member to feel loved and supported? Favorite items that bring about a sense of comfort like a favorite mug, robe or playlist? Activities you enjoy like a hike, massage, or warm bath? Places where you feel grounded or connected?
What if I asked about inner resources? What inner strengths, abilities, reserves do you find within yourself?
Inner resource is an iRest step where we aim to increase awareness of how it feels to be neutral or even a bit comfortable or secure. It is the practice of tapping into the body’s memory of feeling ok, calm or even peaceful. We learn that we carry this inner reservoir of strength and comfort which we can access anytime.
Our brains have evolved what is referred to as a negativity bias, which means we unconsciously pay more attention to painful or potentially harmful items than neutral or pleasant experiences. Additionally, studies indicate that only experiences that involve emotion are filed into our memory bank. Because of this, it sometimes is hard to identify pleasant and neutral sensations or emotions. Inner Resource meditation helps us experience and remember these experiences more frequently and freely, regardless of what challenges or stress you may be experiencing.
iRest meditation helps to increase awareness, access to, and vocabulary around what we are feeling in the body, referred to as the felt sense. The acronym LWED is a helpful reminder to follow (don’t ask me how to pronounce it, I don’t have a clue!) First we LOCATE sensation in the body, then WELCOME sensation with a sense of curiosity, next EXPERIENCE whatever sensations you notice, then DESCRIBE them.
It is worth noting that an essential part of this practice, and mindfulness in general, is curiosity. Think of a young child exploring the world and their endless questions!
Sometimes it is hard to find words to describe felt sense. Here is a list of feeling words to get you started.
When you start exploring the felt sense of inner resource, it can be helpful to use a bridge to get there. A bridge can be real or imagined. It may include a memory of a special time or place, an activity you enjoy, the company of a person or pet, or symbols and objects that have significant meaning for you.
Once you identify a bridge, allow the memory to surface or use your imagination to immerse yourself in that place, in that moment, and/or with that company. Open all of your senses to that particular place.
Sight: What images, shapes, colors, textures, objects can you see?
Sound: What sounds are present? What is the farthest sound? What sounds are close to you?
Smell: What unique fragrance or smells do you notice?
Touch: What do you feel around you? What is the temperature? Is it dry or humid? What textures can you feel on your skin from clothing or fabrics? What can you touch around you?
Taste: What unique tastes are present? Is there anything you are eating or drinking?
Let your attention wander from sense to sense, just noticing all of the richness of your environment.
Eventually, begin to guide your attention inward to explore the felt sense using LWED (Locate, Welcome, Experience and Describe) as your guide.
Body:
What, if any, sensations do you notice in your chest, shoulders, head, torso, feet and hands?
What words would you use to describe what you feel? (scroll back up for some ideas)
Overall would you say you feel comfortable, uncomfortable or neutral? How do you know?
Breath:
Where do you feel the breath? Front, back, low in the belly, high in the chest, more right, left, or somewhere in between?
What is the pace of your breath?
What is the quality or temperature of your breath? Smooth, rhythmic, choppy, cool, warm?
Thought(s): How might you describe your thoughts? The quality, attitude, frequency?
Emotion(s): What emotional tone is present?
Finally, explore if there is an overall sense or quality to the felt sense of Inner Resource. Some people have described it as a feeling of contentment, at home, serene, that all is well. Over time, you will find your own way of describing this feeling that is uniquely your own!
CLICK HERE for a free audio download to practice Inner Resource. I welcome you to practice it daily, more if that is accessible to you!
For you visual learners, here is a graphic outlining the practice of inner resource.
Here are a few more ways of exploring Inner Resource you can try:
Meditate - Here is an 11 minute Inner Resource meditation download to practice “little and often.”
Journal - Reflect on memories or places where you find a sense of ease. Ask - When have I experienced a sense of comfort? Where do I feel at ease or peaceful? When I feel a sense of calm, where and how do I feel that in my body? (Feel free to substitute your own words for comfort, ease, peaceful and calm) Describe the moment(s), places(s) and sensations in detail.
Use fragrance or smell - Smells often have very strong associations with memory. If you identify a particular smell that is a part of your bridge, it can be a helpful tool to increase access to inner resource. For example, if in your bridge you are sipping a cup of coffee at a cabin, the next time you brew a cup, take a moment. Breathe deeply, taking in the aroma and practice inner resource. Perhaps the next time you smell coffee, the felt sense of inner resource finds you!
Use your senses - Practice mindfulness throughout the day by momentarily noticing your 5 senses. Scroll back up for some guided questions to try.
Find a visual - Much like fragrance, visual images can be great reminders. Perhaps there is a photograph or memento that reminds you of your bridge. Or perhaps an item that serves as a symbol. One student shared they found a fire red maple leaf to remind them of various hikes they find relaxing. When they saw it, it connected them to felt sense of inner resource.
Practice “little & often” - If you have a visual reminder, you are more likely to remember to practice. Place a token where you will see it periodically throughout the day. It could be your visual from the previous bullet, or a neutral token. Each time you see it, spend a moment or two exploring felt sense of inner resource. Once you are accustomed to it being there, move it to a new spot to keep your brain interested!
Schedule it - Set reminders on your phone throughout the day to practice. Decide on a short time that is accessible so you will be successful in practicing. Even 3 breaths is a start!
Wishing you abundant ease from within,