Embodied Practices With Marlo

  When I started meditating a few years back, I was pretty diligent + dare I say strict on myself when it came to practice. In the last year + a half, around the same time Covid hit worldwide, my practice became sporadic.  I wasn't getting up first thing to meditate + some days I just couldn't do it.  The perfectionist in me saw this as a failure but the truth is, it isn't. I am letting you know right now that it is OK to take breaks from your meditation + mindfulness practice. It is OK that you forget for a few days or you just don't want to.  I'm learning that when that happens, I need to be self-compassionate with myself + remind myself that I can begin again when I feel ready emotionally + mentally to take a seat + meditate. There is a lot going on right now + if sitting to meditate stresses you out more, then take a break from it. Give yourself permission to just be OK that you didn't meditate. And maybe do something else that you think might suit you bett...

  I was waiting for the train to go to work a couple of days ago + as I was standing, I decided to do an informal + quick mindfulness practice.  This is a great informal practice that you can do anywhere as a way to reconnect with yourself. And remember, this is an informal practice, you can do this for 30 seconds, 1 minute or longer + all dependent on you and your needs!  Here are the steps/suggestions/directions: Take a moment to notice where you are right now.  Are you in line at Starbucks or waiting for your train to arrive. Just take a moment to notice where you are.  What do you see? Do you see buildings, trees or other people? And now slowly + mindfully notice how you are sitting or standing. What is your posture? Are you standing tall or sitting down slouched over. Notice how you stand or sit.  And now, notice your feet. Feel your feet. What sensations do you notice? Are your feet achy, tired or sore? Do you feel tingling sensations or no sensations...

We can use any of our sense perceptions when engaging in a mindfulness meditation practice.  I created this Sound Awareness Meditation recording because sometimes it is really hard to connect to our breaths in a mindfulness practice. I know what that feels like. Sometimes doubt festers in my own mind and I find myself asking the question, "Am I purposely changing my breath?" For others, a breath practice may not be conducive due to respiratory issues, health issues or some may just find the breath claustrophobic due to past or recent trauma. Sound Awareness Meditation Suggestions to better guide you when doing the Sound Awareness practice Listen to the sounds without labeling them or needing to identify with them. If you find yourself identifying or creating a compelling story, kindly take note of it and come back to listening. Notice how the sounds and pitch feel in your body. Sometimes a good question to ask to get you back in your body is, ...