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.
A note from Sean
When we get caught up in thinking, analyzing, judging, and taking in information, there can be a lot of excess energy in the head. It doesn’t feel balanced with the heart and the body. A practice that brings you back to the body helps you take stock: how is the head doing right now?
Try this today. At your next pause today, sit up and let your shoulders drop. Breathe slowly for a minute, reaching up with the inhale and letting go with the exhale. Then picture your pelvis and hips as a bowl. On each exhale, let your energy settle into the bowl and feel the chair or cushion holding it.
Keep going: Focused Attention to Settle the Mind and One Minute To Settle The Mind.
This suits a busy mind before a meeting or before bed. If sitting upright hurts, or your hips and pelvis are a tender area for you, go gently. Stop when you need to.
Here’s a Sample of the “Settling Your Mind By Picturing Your Body As A Bowl” Guided Meditation Script:
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 thebeginning 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.
