Welcome to Marshall's Meditation.
I'm Marshall,
And today we're going to do a body meditation to get centered and hopefully find a little bit of calm and peace.
So let's begin.
We can begin by closing our eyes if that's comfortable for you.
And we can initially just check in with the body and see what's going on there.
And we can take this time to get a little more relaxed and more comfortable since we'll be sitting here for a brief period.
Let's begin at the top of the head.
We'll just place our awareness there at the crown of the head.
You may notice sensations there.
And just use it as a spot to sort of anchor to the body.
Now,
Let's bring our awareness down to our ears.
And we can tune into what we can hear right now.
We can also anchor our awareness into the location of the ears.
So,
Tuning into what we're hearing,
But also being aware of the location of the ears on the screen,
We can never hear the end of this thought.
You And maybe we can hear all the sounds as pure sound and not label them as much You You Now we can lower our awareness down to our hands We're noticing any sensations in the fingers Around the fingers fingertips and into the palm of the hands You You You You now let's bring our awareness down further to where we're seated And we're just noticing the cushion below us or whatever we may be sitting on We can notice the body pressure against it We can notice the weight of the body and we can also notice the maybe the lightness of the body as well You You You You You Now let's bring our awareness all the way down to our feet You You And like the hands the toes have little energy sensations around them And in the pads of the feet like the palms We may notice tingling in the feet Just tuning in And maybe getting a little grounded with being at the foot at the base of the body in a sense You You You And now let's bring our awareness back up to the head You And let's place our awareness at the back of the head Sort of opposite the eyes Let's see if we can anchor awareness at the back of the head just for a moment You You You You Now let's take our awareness from the back of the head and move it back even further We'll move back about a foot basically one step back from the head the location isn't That important but just that we're not quite in the body we're behind it just a little bit You You You Let's take a second step back and we can Move our awareness to two feet back behind the head You You You You Very good And we'll bring our awareness back to our breath You You and we can bring our awareness back up to our eyes And if they're closed we can gently begin to open the eyes You Very good Some find this meditation a little difficult by placing the awareness on the back of the body I Think with a little practice this can become a very helpful one in which The mind can slow down because so much of the time we're focused in the front of the head or just out in front of us in the visual field That as we bring our awareness back to the back of our body back behind the eyes and the back of the head and even further back the thought process begins to slow down just a little in a sort of wavelength of our pattern thoughts and images begins to get longer in its wavelength form and stretches out creates more space Just a little technique to sort of calm the mind a little bit and stay in the body Hope you've enjoyed the meditation.
Try this anytime and hopefully I'll see you next time.
Bye bye.
