Settling Your Mind By Picturing Your Body As A Bowl

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.