Hello and welcome.
This is a gentle grounding mindful movement practice.
It is something I do at the beginning and at the end of every meditation I practice.
Sometimes it encompasses the entirety of my seated meditation practice.
So we'll begin right away.
Whatever shape you are in,
Starting to sway and rock from side to side,
Might draw circles.
There isn't a right or wrong way to do this.
You can choose the rhythm,
The size of the movement,
The shape of the movement.
Perhaps observing how your body wants to move in this moment.
What is here that is calling out for your attention?
I often notice places of tenderness,
Of a little stickiness through my outer waist and outer hips,
Swaying from side to side,
This rhythmic movement,
This repetitive rhythmic movement,
Something that our nervous system appreciates,
Signaling to it a sense of groundedness,
Steadiness,
A sense of connection,
Of safety,
Of support.
And you could be swaying with your eyes open,
Gazing around the room that you're in,
Noticing color and texture,
Letting all of those things that you can see and retrieve through your eyes invite you into presence this very moment.
You might also have your eyes closed,
The lid softly,
Gently floated closed.
And as you sway and shift and rock from side to side,
What places are in connection,
In relationship?
Your body feeling and sensing into your chair,
Your bed,
The ground,
Whatever it is that is below or beneath you.
Do you notice as you move that those sensations,
The pressure,
Compression,
What you can feel between your body and the surface beneath or below,
They move and shift and change.
At any time,
You can choose to take a pause,
Find and settle into a little bit of stillness.
Or you can continue perhaps making the sway smoother,
Silkier,
More expansive.
As you move through the air,
The space,
Feeling your body in the room or the environment that you're in,
How close are you to other objects?
What parts of your body are moving?
And you feel the temperature of the air gliding across the surface of your skin.
And if it feels okay,
Your awareness can find its way inside your body.
Perhaps noticing muscles that are stretching and expanding and contracting as you sway.
Any places within your body that are asking for some attention,
That want to be noticed,
To be seen,
To be heard,
To be felt.
This movement,
Awakening your spinal column,
Bringing a sense of connection into the entire body,
Moving in rhythm.
Noticing how as you shift your body weight from one side to the other,
Your body recognizes that sense of being out of balance.
And in its own way,
Finds its way back into balance.
Over the next few moments,
Traveling into a little bit of stillness.
Perhaps you can feel the echo of movement.
Maybe there are some sensations on the surface of your skin.
A tingling sense of aliveness.
What do you feel and sense about your body right in this moment?
It could be perhaps a sense of feeling taller.
Your body feeling heavier,
Feeling more connected to the ground.
It may be this really subtle shift that you are more connected to your own body.
This gentle,
Mindful movement practice.
Something you might like to explore weaving into your morning.
Even as you wind down,
Prepare for rest.
Any time when you are feeling drawn to rediscover that sense of connection to your physical body.
You can continue for as long as this movement feels supportive.
And if you are ready to bring the practice to a close,
My invitation is to bring one hand to your heart space,
The other to your belly.
And in this gesture of connection to your body,
Let's imagine that we are finding a conscious breath in together.
As you're ready,
Breath in.
And as you're ready,
A conscious breath out.
You might like to explore one more just like that.
Gentle in-breath.
And gentle out-breath.
Thank you so much for sharing this practice with me and the constellation of our community here on Insight Timer.
I'm so grateful for your trust,
Your practice,
Your willingness to rediscover this connection with your whole self.
I am looking forward to sharing a practice with you again really soon.
