More Meditation Scripts
Picturing Your Body As A Bowl. One of the many ways you can settle the mind down when it becomes active. You may use it as a stand-alone practice.
The Pelvis Bowl
There are many ways you can settle the mind down when it becomes active.
You may use it as a stand-alone practice, to return to the body during the day, or at the
beginning of a meditation period to help yourself settle.
Allow the eyes to close, and sit with the spine as straight as possible.
Use the breath to encourage a gentle awareness.
With the inhalation, reach the spine upward.
With the exhalation, let go.
Let the shoulders drop, relax the jaw, and soften the belly.
After a minute or two of breathing like this, turn your attention to the pelvis and hips.
Picture this part of the body as a bowl.
As you exhale, allow all of the body’s energy to slowly fall into the bowl.
Feel the stability of the bowl sitting on the chair or cushion, and let the body relax into this bowl.
Continue with your awareness on the pelvis, allowing the body to really relax.
You can think of the body like a snow globe.
After the snow globe has been shaken, it takes time and patience to let each snowflake settle.
As you sit, allow the body to relax and settle with a patient awareness.
With each exhale, allow the body to soften.
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Sean Fargo is the Founder of Mindfulness Exercises, a former Buddhist monk of 2 years, a trainer for the mindfulness program born at Google, an Integral Coach from New Ventures West, and an international mindfulness teacher trainer. He can be reached at [email protected]
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