Moving Prayer: Lesson One | Christ-Centered Mindful Movement

Moving Prayer is a Christ-centered mindful movement practice that helps you become more present in your body while preparing your mind for prayer.

In this first audio lesson, you’ll learn and practice the first eight steps of a repeating 12-step movement sequence. Verbal guidance, repetition, and counting cues help develop body awareness, coordination, mental focus, and familiarity with the pattern. As the movement becomes more familiar, less attention is needed to remember what comes next, creating greater space for prayer and spiritual reflection.

Original organ music provided by Dr. Jim McFarland, Director of Music Ministries and Organist.

Transcript

Welcome to Moving Prayer. This is a repeating 12-step movement pattern designed to bring greater harmony between mind and body. In this first lesson, We'll learn and practice the first eight steps. Because you're listening rather than watching. I'll describe each movement carefully. When possible. I encourage you to also view Moving Prayer Steps 1-8 for Christ-Centered Devotion. Be sure you're wearing comfortable clothing and secure footwear. Find an open area where you can move safely. And keep a stable chair or counter nearby for additional support. When you're ready. Let's begin. Stand comfortably with your weight balanced between left and right. Step 1. With your weight on both feet, Float both arms up with fingertips extended toward the sky and palms facing in. Step 2. Without lifting your chin, Lift your eyes and let your gaze rest on your fingertips. Step 3. Rotate palms out. Begin to lower your arms, Feeling the gentle resistance of the air against your hands. Step 4 As your arms lower, Begin bending both knees, Keeping your feet in contact with the ground. Step 5 as knees and arms reach their final descent. Elbows bend. Palms turn upward, Finishing in a receptive posture. Let your gaze rest on the palms of your hands. And settle. Step 6. Knees extend, Elbows move back, And hands close to fists. As if opening a drawer. Step 7. Shift your weight to your left, Stepping your right foot forward and extending your arms with palms open and facing upward. Step 8 Bring your left foot to meet your right and open arms wide, Rotating palms forward. Now let's put the first eight steps together. I'll cue each step. Don't worry about remembering everything at once. Listen to the direction, Feel your body respond, And gradually become familiar with the pattern. Float arms up. 2. Lift Your Gaze Steps three and four, Rotate palms, Knees bend as arms descend. Bye. Elbows bend. Palms turn upward and gaze rests on palms. 6. Open the drawer. 7. Right steps forward and your arms extend forward. Bring your left foot forward to meet your right. Arms open wide, Palms forward. And settle. Repeating that sequence one final time. Notice whether you can stay connected to the feeling of the movement rather than thinking through every individual instruction. This time, I'll only cue the counts. Let's begin. One. 2. Three and four and five settle six, Seven, Eight, Settle. Finally. Find a comfortable seated position. Think back over the moon that you've just practiced. If there was a place where you felt uncertain, Mentally rehearse that moment and imagine yourself moving through it with greater ease. Return to this lesson as often as you need. When these first eight steps begin to feel familiar, You'll be ready to add the final four. See you in lesson 2.