The Pelvis Bowl

Use this meditation to encourage relaxation in the mind and body when you feel overwhelmed. Use this visualization meditation to still have an overactive or anxious mind. Credit for the meditation to Matthew Sockolov, Practicing Mindfulness.

Transcript

The Pelvis Bowl.

There are many ways you can settle the mind down when it becomes active.

This is a meditation that you can use to encourage relaxation in the mind and body when you feel overwhelmed.

You may use it as a standalone practice,

To return to the body during the day,

Or at the beginning of a meditation period to help yourself settle.

Allow your eyes to close and sit with the spine as straight as possible.

Use your 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.

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 your chair or cushion and let the body relax into this bowl.

Continue with your awareness on the pelvis,

Allowing the body to really relax.

You can think of the body like a snow globe.

After the snow globe has been shaken,

It takes time and patience to let each snowflake settle.

As you sit,

Allow the body to relax and settle with a patient awareness.

With each exhale,

Allow the body to soften.