00;00;00;20 - 00;00;25;25
Unknown
Welcome to Film on Tape, a free audio library for creatives in film and television. My name is Misha Calvert, and I've worked as an actor, writer, director and producer for many decades. I had so many questions when I was first getting started in New York, and I just wanted fast, free answers. That is what this library is for.
00;00;25;25 - 00;00;46;10
Unknown
The work that you do as a creative. It's so important. I really hope that this library is going to help get your work out there. Film on tape is sponsored by Vermillion, a coaching and educational company for creatives. You can learn more at Club vermilion.com. Today I'm going to do a little bit of a different episode for you.
00;00;46;12 - 00;01;15;12
Unknown
It's not very long, but it's a meditation and it's a body meditation that I learned when I was in acting conservatory that it's helpful, actually, for anybody. It doesn't have to be applied to acting, and it doesn't have to be applied to performing. It's literally just to ground you back in your body in a way that reasserts leads you to your physical form.
00;01;15;12 - 00;01;42;03
Unknown
Because so many of us, we spend so much time dissociating from our body and getting lost in our phone or a computer, or the stress of everyday life. So this quick little exercise, it's got some, some background basically left right audio to help you unify the two hemispheres of your brain. And it will just sync in so much better with the music.
00;01;42;03 - 00;02;09;15
Unknown
So it's just a quick little meditation that I've recorded for you. And I know I found it very helpful when I was doing it in my acting. So hopefully it is helpful for you.
00;02;09;17 - 00;02;20;29
Unknown
To find yourself in a room away from distraction.
00;02;21;01 - 00;02;26;24
Unknown
Away from people.
00;02;26;27 - 00;02;33;24
Unknown
In the quiet.
00;02;33;26 - 00;02;51;28
Unknown
Clear space on the floor. You can have a blanket, a yoga mat, pillows, carpet. Which is the hard floor?
00;02;52;00 - 00;03;02;28
Unknown
Will be here long enough to start to feel your body.
00;03;03;00 - 00;03;20;08
Unknown
Lay down on the floor on your back. And start to feel the ground beat. You.
00;03;20;10 - 00;04;07;10
Unknown
You're going to feel the bones of your body. As they make contact with the ground. Starting with your heel. If you can feel them resting on the surface of the floor. And see if you can feel the shape. That they make as they touch the floor.
00;04;07;13 - 00;04;29;25
Unknown
Feel the backs of your calves on the floor. See if you can sense the shape they make on the floor. As they meet the ground.
00;04;29;27 - 00;04;41;17
Unknown
Move up to your knees. They may be touching the floor.
00;04;41;19 - 00;04;52;19
Unknown
See if you can feel your backs of your femur. Bones on the floor.
00;04;52;21 - 00;05;04;15
Unknown
Allow the breath each time you breathe in and out. To fill you with more sensation.
00;05;04;17 - 00;05;47;13
Unknown
Feel your hip bones and the back of your pelvis. On the floor. See if you can sense the indentation that it's leaving on the ground. The shape that your pelvis is making on the floor. If it were making an ink drawing in the shape of itself on the floor, what would that shape be?
00;05;47;16 - 00;06;19;26
Unknown
Feel your spine on the floor. And as you breathe, see if you can feel each of your vertebra. In contact with the ground. Moving all the way up from the base of your spine. Up through your middle back. Up to in between your shoulders.
00;06;19;29 - 00;06;36;13
Unknown
And up to your neck. Your entire spine. In contact with the floor.
00;06;36;15 - 00;06;43;19
Unknown
Now feel your hands on the floor.
00;06;43;22 - 00;07;11;02
Unknown
Wherever they're resting. See if you can visualize. The shape of your hands on the floor. And if your eyes are closed already. You can pull this and help you relax and sense more of your body.
00;07;11;05 - 00;07;22;25
Unknown
Feel your forearms on the ground in the shape that they make.
00;07;22;27 - 00;07;38;05
Unknown
You feel your elbows touching the floor. And how far away from your hands your elbows are.
00;07;38;07 - 00;07;57;24
Unknown
Feel your upper arms resting on the floor. And the shape your upper arms are making on the floor.
00;07;57;26 - 00;08;06;14
Unknown
Feel the imprint of your shoulders on the floor.
00;08;06;16 - 00;08;30;27
Unknown
And then moving up. Can you visualize the back of your skull on the floor? And how far your skull is away from your shoulders.
00;08;30;29 - 00;08;43;06
Unknown
Can you sense the shape of the back of your head on the floor?
00;08;43;09 - 00;09;01;02
Unknown
Can you sense how far away your feet are from your head?
00;09;01;05 - 00;09;15;08
Unknown
And finally, do one last body scan with your eyes closed from the tips of your heels.
00;09;15;10 - 00;09;36;16
Unknown
Up the bones of your legs through your pelvis. Up your spine. Into your hands and your arms. Up through your neck. In the back of your head.
00;09;36;18 - 00;10;10;01
Unknown
As though your entire body is lighting up. As it becomes more integrated or in conversation with itself. Then before. It's like all of the sensors and systems are lighting up, coming online.
00;10;10;04 - 00;10;19;19
Unknown
You can take one last deep, beautiful breath.
00;10;19;21 - 00;10;35;00
Unknown
When you're ready, you can blink your eyes open.
00;10;35;03 - 00;10;52;07
Unknown
You.
