Mind Tools & Inspirations: Pond scribbles
In this 3-minute practice you imagine sensations and thoughts that arise getting scribbled onto the surface of a smooth pond as they arise.
TRY THIS…
If you have time, let me guide you so you can focus on your experience.
HERE IS THE PRACTICE
Sit comfortably and close your eyes.
As you inhale, gently raise your shoulders.
As you exhale, relax your shoulders.
Inhaling, raising your shoulders.
Exhaling, relaxing your shoulders.
Now sit comfortably.
Imagine or have a sense you are sitting beside a pond with a smooth surface.
The surface is very smooth.
As sensations and thoughts arise, imagine each one appears scribbled onto the surface of the pond.
Whatever shows up, whatever arises, gets scribbled onto the surface of the pond.
There don’t have to be words, just a scribble can represent a sound or a sensation.
Continue scribbling like this. I will let you know when to stop.
Now sit comfortably and notice the scribbled surface of your pond.
What does the surface of your pond feel like?
Is it busy or fairly clear?
Bring your attention to the quiet water beneath the surface.
As you inhale, gently raise your shoulders.
As you exhale, relax your shoulders.
Inhaling, raising your shoulders.
Exhaling, relaxing your shoulders.
Then be with the quiet water beneath your surface.
Stay with the feeling for as long as you like.
WHY DO THIS?
Pond scribbling is a playful technique to heighten your attention to present moment sensations, thoughts, and feelings.
You become an observer noticing what arises and scribbling, placing each passing experience onto the surface of your pond.
Connecting then with the quiet water beneath your surface helps you shift between present moment scribbles and quiet depths.
Mind Tools & Inspirations are experiences for busy, smart, curious people to help you operate your human system.
The Mind Tools library (https://www.yogamindtools.com/mind-tools-inspirations ) is organized into three groups: Uplifting and Nourishing, Calming and Supportive, Discovery and Exploration.
I add a new experience every week.
Kindly,
Carrie
Carrie Heeter, PhD
Yoga Mind Tools
Out of curiosity I tried this in public on solid ground. It works there, too. Panera has a patterned carpet that makes a nice structure to hold the idea or surface tension. I am trying to travel with the Mind Tools so I am not tied to a physical place.