BOWL MEDITATION

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This is a lovely meditation to invite in a sense of reflection and inwardness that connects you not only to the internal atmosphere of your consciousness but also to the universality of all that exists. Check it out for yourself and let me know what you think!

  1. Sit in a comfortable cross-legged position OR just sit in a position that you feel comfortable in that you can keep your spine tall and long for a certain period of time.

  2. Make sure that the environment is supportive of this by reducing or eliminating any external distractions.

  3. Close your eyes.

  4. Place your palms in your lap where the left palm is cupping the right palm gently.

  5. Ensure that the points of the thumbs are barely connecting, where you may notice a subtle polarity.

  6. Envision the space in the palms as though you were holding a bowl. If you are prone to being ungrounded and already “light on your feet” in mind and body, then picture this bowl filled with warm still water. If you are prone to being heavy and sedentary, then picture this bowl with empty space. If you are prone to being very mental/cerebral/pensive with overactive mental activities and “hot-headed”, then picture this bowl with cool still water.

  7. Have your eyes inwardly focus on the space in the bowl and notice your reflection within.

  8. Focus on your breath. Using the Three-Part breath here is a great way to deepen your experience. Here is the link for that breath technique.HERE.

  9. As you connect this bowl and its reflection, you’ll find yourself going inward and expanding. Notice what you notice. Feel what you feel. Allow these experiences to pass on the canvas of your mind as clouds moving across the sky. Simply observe and do your best not to interact. If you find yourself interacting with the thoughts coming up, return your awareness to your bowl and breath. Repeat this as necessary. At some point, you let go of the breath and simply let the body’s natural intelligence take over. Have your own experience with it and see what you notice for yourself. It’s an inside “job.” Remember, the only way out is in!