Body Sound Meditation

MARC was created to bring to a renowned mental health research institution the ancient art of mindful awareness in a scientifically supported and rigorous form. The center is a part of UCLA's Cousins Center for Psychoneuroimmunology and the Semel Institute for Neuroscience and Human Behavior.

Transcript

Begin this meditation by noticing the posture that you're in.

You may be standing or sitting or lying down.

Notice your body exactly as it is and see if you can tune into any sensations that are present to you in your body in this moment.

There might be heaviness or lightness,

Pressure,

Weight.

There might be vibration,

Pulsating,

Movement,

Warmth,

Coolness.

These sensations can be anywhere in your body and all you have to do is notice them.

Notice what's happening with curiosity and interest.

Take a breath.

As you breathe,

Relax.

Not much to do except to be fully present and aware.

Now let go of the body sensations and turn your attention to the sounds inside or outside the room.

There may be all sorts of sounds happening,

Loud sounds,

Quiet sounds.

You can also notice the silence between the sounds but the sounds are coming and going.

Notice them coming and going.

One tendency of our mind is to want to think about the sounds,

To start to make up a story about the sound where we have a reaction to it.

I like it.

I don't like it.

See if instead you can simply listen to the sound.

Notice it with curiosity and interest.

The sounds are coming and going.

Now once again notice your body standing present or seated or lying down.

Notice any body sensations that are obvious to you.

Take another breath,

Soften and when you're ready you can open your eyes.

Reviews

The research Center for mindfulness and well being of the UCLA its literally one place i am low key dreaming of attending a summer class in meditation and yoga nidra. Like, literally , Gweneth Paltrol GOOP!, #blessed #goals