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cascade 2

by Patrick di Santo 2 years ago in meditation

self assessment meditation

#cascade #number9ine #MadeWithVimeo @number9ine @vocal_creators @vimeocreate

9. (2020) “Cascade 2”, Portal. IDP BMI

Let us begin by focusing our attention into our full body.

Low pads

Close your eyes if that’s comfortable for you

Sustain

Notice our body seated on the floor or a position you are comfortable with in a chair.

Low pads

Feel the weight of your body

Sustain

the floor beneath you

Bells

Or the chair beneath you

Low pads roll into the bell

Take a few deep breaths, 1- 2 - 3 - 4

Sustain

A deep breath will bring in nurturing oxygen to enlivening our body.

Strings

As you exhale, enjoy the deep relaxing movement as our lungs deflate, exhale.

Bass

Notice our feet as they connect with the floor

Sustain

The sensation of that connection.

Low bass

Our back erect, arched.

Sustain

Our jaw and facial muscles relaxed

Bass

Our neck and throat loosened

Sustain

Shoulders release drop down.

Lowest Bass continues under track until end

Ourselves present, aware of our body as a whole.

Rhythm

Breath in 1-2-3-4 awareness envelopes us.

Short melodic line

Breath out 1-2-3-4-

Sustain

Weight and pressure, the rhythm of our heartbeat

Bells

Feel our heart beat, the muscles of our chest expanding and contracting with each breath.

Flute

Letting any uncomfortableness travel across our shoulders, down our arms and out the center of our palms.

High cord

Our hands letting go of any anxiety or tension

Sustain

Our focus now falls to the area surrounding our navel, relax and let it become soft.

Sustain

This is the area that nourishes our body, let it relax deeply.

Rhythm strike

Our legs against the floor or our chair weighted

pads

Travel further down our legs past our knees releasing your calves.

Bass continues

Any discovered discomfort releases through the soles of our feet.

Sustain

Notice the connection of our feet upon the floor.

Bass

Let them loosen, stretch

Sustain

Let us refocus our attention into our full body.

Low pads

Feel the weight of your body

Sustain

the floor beneath you

Bells

Or the chair beneath you

Low pads roll into the bell

Take a few deep breaths, 1- 2 - 3 - 4

Sustain

A deep breath will bring in nurturing oxygen to enlivening our body.

Strings

As you exhale, enjoy the deep relaxing movement as our lungs deflate, exhale.

Bass

Notice our feet as they connect with the floor

Sustain

The sensation of that connection.

Low bass

Our back erect, arched.

Sustain

Our jaw and facial muscles relaxed

Bass

Our neck and throat loosened

Sustain

Shoulders release drop down.

Lowest Bass continues under track until end

Ourselves present, aware of our body as a whole.

Rhythm

Breath in 1-2-3-4 awareness envelopes us.

Short melodic line

Breath out 1-2-3-4-

Sustain

Weight and pressure, the rhythm of our heartbeat

Bells

Feel our heart beat, the muscles of our chest expanding and contracting with each breath.

Flute

Letting any uncomfortableness travel across our shoulders, down our arms and out the center of our palms.

High cord

Our hands letting go of any anxiety or tension

Sustain

Our focus now falls to the area surrounding our navel, relax and let it become soft.

Sustain

This is the area that nourishes our body, let it relax deeply.

Rhythm strike

Our legs against the floor or our chair weighted

pads

Travel further down our legs past our knees releasing your calves.

Bass continues

Any discovered discomfort releases through the soles of our feet.

Sustain

Notice the connection of our feet upon the floor.

Bass

Let them loosen, stretch

Sustain

Open our eyes slowly allowing ourselves to reference the room we are in.

Bells

Our exercise is complete.

meditation

Patrick di Santo

Research Scientist affiliated with the University of Kansas

and The Union Center for Cultural and Environmental Research

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