Welcome to Marshall's Meditation.
I'm Marshall and today we're going to do an integration meditation.
Integration for me is an important aspect to spirituality.
What we're doing is we're finding things that we normally overlook and we're going to bring those into our awareness and see if we can integrate them into our practice today.
So let's begin.
So we can begin with our eyes closed.
If that's most comfortable for you.
Let's begin by checking in with the body first.
And we can start with the crown of the head right at the top.
We'll just remain there with our awareness.
We're not only placing our awareness there,
But we're also seeing if we can't notice any sensations that may be there as well.
Maybe there are not any sensations there.
That's fine.
I'll just remain there for a moment.
Now let's bring our awareness to the back of the head.
And let's just remain at the back of the head for a moment.
We can often drift into thinking and the images will just gently come back to the physical spot on the back of the head and just remain there.
That's good.
Now let's see if we can move our awareness to the throat.
Right in the center of the throat,
We'll just drop our awareness to the throat area.
Again,
We're noticing for sensations here.
We can now move our awareness to the throat area.
We can now move our awareness to the throat area.
We can now move our awareness to the throat area.
We can now move our awareness to the throat area.
Now let's drop our awareness down to our breathing.
Just want to watch our breathing through our chest and belly.
We can now move our awareness to the throat area.
We can now move our awareness to the throat area.
Now let's bring our awareness to our hands.
Now we're just noticing the energy around the fingertips and the palms all around and through our hands.
Now let's move our awareness to the throat area.
And let's move our awareness down to where we're seated.
We're just noticing the weight of the body,
The cushion or padding that's under us holding us and just the contact points on our legs,
Maybe our back.
Let's rest here for a moment.
Now let's bring our awareness to the throat area.
Awareness all the way down to our feet.
We're just noticing the sensations in the toes and the pads of the feet.
Maybe a tingling sensation down there.
Maybe a kind of vibrant aliveness there.
Let's begin.
You you you you Now let's bring our awareness back up And let's see if we can't find any tension that's in the body Attention that could be In the jaw or the neck or the shoulders Through a chest Maybe in our back someplace or of the solar plexus generally here In this area see if we can't find some tension that's holding in the body And when we find that let's just bring our awareness to that you you Let's stay with that tension just as a Just as an energy We're not trying to relax it we're just want to become more familiar with it you you you And as we remain with attention in the body we can Perhaps notice some changes in the energy Whether it's becoming more intense or less intense Or is moving or changing shape?
You you you you And let's also notice the awareness piece that's here in the meditation you you And let's notice that the awareness and the tension are not two separate experiences you you And that's also noticed that the the Experience of the tension if it still remains And our awareness are one one experience you you you you you And let the awareness relax Let it go anywhere it wants to go Feel any feelings think any thoughts at once and just remain in this natural state for just a minute or two you you you Very good,
We can bring our awareness Back up to Our eyes and if they're closed we can gently open them Very good so generally we tend to look away from the tension in the body or uncomfortable or unpleasant Feelings sensations or emotions even The integration is to bring our awareness back to that Back to the body back to what it is that we tend to overlook or bypass in our practice It's a very very good practice to bring in all aspects of ourselves Which we will continue to do very also very Relaxing and resilient practice as well Well,
Thank you for joining me for the integration meditation and I Will see you on the next meditation.
Thank you You
