Well,
Welcome to Marshall's meditation.
I'm Marshall,
And we're going to do a 30-minute meditation where we just do a body scan from the top of the head down to the feet and try and become more mindful and aware of the body.
So let's begin.
We can close our eyes if that's comfortable for you.
And just take a moment to initially just sort of scan the body and see where we are.
We can make a few adjustments now and just relax a little,
Settle in,
Get centered,
Because we'll be sitting for just a little bit.
We might notice tension in the body,
Which is fine.
And let's begin.
We'll go up to the top of the head,
The very tip top of the head,
And we'll place our awareness right there.
We may notice sensations here,
Or we may not.
That's fine.
Place our awareness right on the physical location at the top.
And we'll just rest here for a moment.
We'll go up to the top of the head.
Now let's let our awareness drift down to our ears.
And we're placing our awareness not just on the physical location of the ears,
But we're also tuning into the sounds we can hear.
Let's just listen to those sounds as pure sound.
Not trying to identify the sounds or measure the distance or say it's a good or bad sound,
But just pure sound.
All right.
We may also notice that we have maybe a slight ringing in the ears as well as listening to sound and we'll just bring our awareness to that as well.
We may also notice that we have a slight ringing in the ears as well as listening to sound Now let's drop our awareness down to our throat.
When we bring our awareness to our throat we can have a tendency to want to swallow which is fine we can do that now and just rest our awareness here in the throat.
Sometimes we notice sensations in the throat as well so we'll just notice those.
If you don't notice that we'll just remain in this particular location with our awareness for a moment.
We may also notice that we have a slight ringing in the ears as well as listening to sound.
We may also notice that we have a slight ringing in the ears as well as listening to sound.
Now let's bring our awareness down to our breath.
We may also notice that we have a slight ringing in the ears as well as listening to sound.
Notice how the breath rolls through the chest.
We don't need to be doing belly breathing.
We don't even need to have a particularly relaxed breath.
We can just watch that breath in the way that it's functioning right now.
There's always this tendency to try to relax the breath when we notice it especially when we're meditating or trying to do something yogic.
But yeah we're just observing here.
Also notice how the breath kind of we breathe into our back as well as our front.
So there's a slight movement back there and of course the sides.
It's kind of total chest or trunk effect.
Now let's bring our awareness to our hands.
As we bring our awareness to our hands we can notice around the fingertips is a kind of energy there.
You can tune into it.
It's like a vibration or just a sense of aliveness that's around the fingertips.
You may even notice it going down to the palm of the hand or that it is all around the hand and through it.
So we can tune into our hands but also that sense of aliveness that's there.
So so so And next let's bring our awareness to where we're seated.
Where we are sitting in our cushion or our chair.
You can notice the sensation of the cushion below us or the seat.
And how we're sort of positioned in our sit bones and also just this feeling of the entire top of the body resting.
The gravity,
The solidity of the body.
So so so so so so And as we drop into the feet we notice the toes like the fingers have a kind of tingly vibration kind of aliveness around them.
And the tingly kind of sensation through the pads of the feet and all around.
We may even be able to feel our pulse in our feet.
In fact there's a very subtle but quite active energy there.
Let's remain here just noticing that.
So so so so so Very good.
Now let's just notice the awareness.
In fact we can just if we don't notice the awareness piece that's here we can just simply rest.
Without having to focus on anything.
And whatever thoughts arise or whatever sensations we notice in the body.
Whatever sounds we hear.
I'll just let come and go.
So so so so so so so Okay.
We can come back to the breath just to bring our awareness kind of back in the body for a moment.
And let's bring our awareness back up to the our eyes.
And we can open them if they aren't open already.
And just notice the quality of our awareness and our state of our mind and body maybe even our emotions.
And we can remain here for just a moment.
Ah so that was our mindful body meditation.
And we can do this anytime just bring our awareness to the body.
And just notice notice the sensation in the body and notice the awareness piece that's here as well.
So we can be more centered and still throughout the day.
Well thank you for being with me and I will see you next time.
Bye bye.
