From Movement To Stillness - A Full Body Meditation

This guided meditation gently leads you through standing, walking, sitting, and lying down. Each posture supports a deeper settling of the body and mind, allowing awareness to move from gentle motion into complete rest. Through simple guidance and subtle music, the nervous system is invited to calm and release tension. This practice is ideal for grounding, integration, and deep relaxation.

Transcript

Welcome to standing meditation,

Stillness,

Standing meditation.

The position is just you stand,

The feet is parallel to the shoulder,

A little bit the toes are pointing a little bit in.

And you rest,

You observe your body,

You scan the body from top to the bottom,

Being sure the body is completely at rest,

No tension whatsoever,

And if there is any tension,

Relax.

You do your best not to move your feet during the standing meditation,

Then the energy can build and push all the blockages throughout the body,

And the reason we are doing the standing meditation is because we want to open the center of the body,

Which is two centimeters below the navel,

Two centimeters inside the belly button.

That's called dantieng,

The chi of the body,

So then more energy will flow to the brain,

So you can be able to see the thoughts as it is,

You're able to see the breath as it is,

You have the ability to see the sensation as it is,

And the purpose of the standing meditation is to observe,

Observe what is as it is,

The tendency in meditation is to gain,

To achieve,

To change,

To control.

Here in this stillness standing meditation,

It's about being,

Not becoming better.

So at the moment when you stand and you relax,

You achieve your goal.

This meditation is designed to be successful as who you are,

You cannot do it right,

You cannot do it wrong,

It is what it is,

Constant change.

After you feel completely,

Your body is relaxed,

Then notice your body is breathing,

Natural breath,

Incoming breath,

Outgoing breath,

I am alive,

Our job is to be aware,

In the discomfort,

Don't fight with the practice,

Every time you feel that you stretch it enough,

Go down,

Sit for a moment,

Two moments,

And come back to standing,

Don't compare with the people in the circle,

Some of us have practiced many years,

Some of us have many days of experience,

But every one of us when we start to meditate,

It was a challenge,

It's new,

And everything is new for the mind,

When it's simple,

Ordinary,

It is a challenge,

If you notice it in the past.

Allow yourself to feel it,

To connect to it,

Smile and start again,

Breath coming in from the nostril,

Say stay for some time,

And pass away,

I am supporting you and guiding you to stay connected to your body,

So your mind is not so much wondering past and future,

Talking to himself or herself,

Body is fully relaxed,

No tension,

Or if there is a tension,

Just relax it with your mental,

All the muscles that there is no tension in your body,

It's very normal that the feet is heat,

Or trigger,

Do your best to keep your feet still,

Let the energy build in your body,

Sometimes when you are dreaming a lot,

Thinking a lot,

You can open a little bit the eyes,

Look down on the floor and let the energy come to your brain,

The light,

So you will recognize that what you think is nothing to do with what is happening right now,

Through your five senses,

Be aware of the breath,

Natural breath,

No counting,

Not controlling,

As it is,

You don't even need to follow in and out your breath,

You are just observing,

You are observing the air coming in,

Going out from your nostril,

When it happens you are aware,

You don't have to label it's coming in,

It's going out,

It's not an active meditation,

It's a stillness observation meditation.

Stillness meditation,

Standing meditation,

Walking meditation,

Sitting meditation,

It's all designed to sit and observe the discomfort in the body,

Observe the pain as it is,

Because if you observe,

You allow the space,

You don't create,

You just allow the space for discomfort to be,

Instead of pushing it away,

Reacting to it,

Running away from it,

And that's related to your daily life,

Every time you react to something it's because you don't have enough space to contain discomfort,

By doing this exercise every day,

You develop a skill to be at peace with what is,

Moment by moment,

It takes a while,

But if you do it enough times,

Enough repetitions,

You will recognize that you have more patience,

You have more ability to listen,

It's reacting to a situation that without you doing anything,

It will pass away,

It will fix itself,

Not always we need to fix the situation,

If you feel in the beginning it's too much for you,

You go down to the floor,

Sit,

Relax,

And then come back to the standing,

It's very much stretching when we do it in a group,

And not fighting,

Because we're competing,

No,

When you do it alone at home you have a clock,

And you are stretching with the clock,

Because every day if you stretch one second,

It's a lot,

Because you relax,

You develop the skill to be with what is,

When you don't want to be with what is,

You learn to relax,

And that's the essence of this practice,

It is what it is,

Constant change,

It's pushing energy in the beginning,

Feeling the lower back,

The shoulder,

The neck,

The knees,

Itchy,

Feeling dizziness,

Go down to the floor,

Relax,

It's better that you build the foundation step by step like baby steps,

Otherwise you will fight and after a few days you will never allow yourself to be part of these profound tools in your daily life,

Stillness standing meditation,

To work on your physical healing,

Your emotional healing,

On the mental healing,

You cannot see it right away,

But those of you already with us for a few days,

Can see a tiny shift,

Which is a lot,

In so short time,

Aware of the change as it is,

Your mental change,

Your sensations change,

Nothing you can do,

Like observing the ocean and waves,

Come and go,

The more relaxed you are,

The more the energy can flow,

Because if you are tense and the body is blocked,

The energy will create a lot of pain,

Discomfort in your body,

Yes,

Not to be afraid if you need to sit,

Sit as much as you need,

Stand again,

It's not how long you stand,

It's how many times you start again,

When you stand,

That's the secret of ending up standing enough,

Breathing in,

Breathing out,

Fully here,

You can end the question,

Who is aware,

No answer,

Just pay attention,

The breath is happening,

And again,

Your mind is busy with past and future,

Who is aware,

Breathe in,

Breathe out,

Completely relaxed,

Many times in the beginning of this exercise,

I used to react big time,

What do I need that,

How does it help me to cope with daily life,

It's nonsense,

A lot of thoughts,

I remember to run away,

And I used to tell myself,

Let's give it a chance,

Let's give it a few months,

Just few minutes every day,

Stand,

Sit,

Stand,

Sit,

And the master that introduced me to standing meditation,

Always used to smile,

And said,

Do it fresh,

Until one day you can do it without no effort,

But I had a lot of doubts,

I thought I'm missing something,

It's not for me,

But today after 27 years of standing meditation,

I can say it's very very useful,

I can rest right now,

Incoming breath,

Outgoing breath,

One is alive,

Allow yourself to feel,

If you need to yawn is fine,

As long as you try to be still,

And let the energy flow through your body and open all the blockages throughout your body,

Incoming breath,

Outgoing breath,

One is alive,

Aware,

Attentive,

Let the mind spin,

You put the attention of observing the breath,

Observing sensation,

Who is aware,

Who is aware of the thoughts,

Who is aware of the breath,

Who is aware of the sensation,

And rest,

Fully relax,

We're almost there,

The first step,

Allow yourself to be in the space when it doesn't feel comfortable,

Even bring lots of discomfort and pain,

Can I sit with that,

Can I be with that,

And not run away,

Just relax into the discomfort,

Having the space to acknowledge,

To appreciate,

It is what it is,

This is also bound to change,

Slowly slowly we shift to walking meditation,

Very simply you are moving your feet side to side,

Just natural walking,

Very very slow,

To be aware,

You're walking on the yoga mat so you're always able to see,

The area you walk on it,

Because once you get to the top,

You can feel,

You cross,

Then you go back all the way back to the beginning of the mat,

And if you go aside from the mat you can feel it,

And you do it with eyes open in the beginning,

Just look down to the floor,

So you can be able to be aware of your balance,

There's no right,

There's no wrong,

Just natural walk up and down,

Once you feel comfortable with walking up and down slowly,

You can add the breath,

When you lift your leg up it's inhale,

When you let your legs going down it's exhale,

And then you have inhale,

Exhale,

Inhale,

Exhale,

So you connect to the breath with your mind being aware of the step,

So less wandering around,

You synchronize the breath with the step,

So much easy to stay connected to your body,

Being in the present moment,

Because the body is always living the present moment,

Always breathe now,

Always walk now,

Just to support the mind not to get lost in the step,

It's a story of past and future,

This walking meditation is very useful for your daily life,

Because every time you walk you have time to connect,

And not being busy for the next task,

So it's giving you many hours,

Some of us are walking a lot during the day,

And if every time you remember inhale lifting your legs,

Exhale,

Even though now it looks,

No I cannot do this while I'm walking,

In daily life you will be surprised,

When you establish this practice,

It's become your nature,

And you can do it so precise,

When you are going to the shopping,

Or walking in the park,

Even if you go fast,

It's working,

The foundation is to walk slow,

Slow,

Slow,

And being aware,

And the more you lift your legs up,

You have more opportunity to notice,

If you are balancing the body or not,

Inhale when you lift your legs up,

Exhale when you take your legs down,

Sometimes the mind becomes very busy,

When we do that,

Especially when you close your eyes when you are ready,

Then you can add another element,

Inhale,

You lift your legs,

You say I,

Exhale,

You let down the legs,

You say M,

And you breathe in I,

And down,

M,

Inhale,

I,

Exhale,

M,

Inhale,

I,

Exhale,

Now if this is too fast for you,

You can do it leg by leg,

One leg is I,

One leg is M,

You don't have to do it up and down,

Check with you what is work for you the best,

When it comes to I,

M,

For some people it's too quickly now,

When you lift the leg I,

And you let the leg go down is M,

Just do it right,

I,

Next leg M,

In,

And down,

Up,

And down,

And keep walking up and down,

And relax,

As much as you connect to the walking,

You have less blah blah blah in your mind,

Wandering,

Spinning,

Chatting,

Incoming breath,

If you feel dizzy,

You feel pain in the body,

Stretch as much as you can,

Because you can use the group to motivate you,

But if you need to rest,

Rest as long as you feel,

And then you start again,

It's not how long you walk,

It's how many times you start again,

That's what counts really with all our practices,

Because the mind,

The tendencies of the mind is,

Oh it's not for me,

I'm not even trying,

I just give up,

Which is ok sometimes because you have to listen,

Sometimes you will be very tired,

You don't want to do anything,

Enough you open the mat,

You already accomplish,

You came to be together,

It's a lot,

So many mornings I said,

Ok I stay in the bed enough,

I'm tired,

And then I know poor people come and doing it,

How can I leave them alone,

So it's very good to find,

At least someone that willing to do it with you,

And not to give up so easily,

Exhale down,

Repetition,

Continuity is the secret of transformation,

One step at a time,

All this little exercise that we are going to do during the day,

Will bring a lot of agitation,

A lot of reaction,

Because we active,

The thing that usually in daily life,

We don't want to deal with that,

So it's fair enough,

If you feel some,

Mmm,

Means it's awakening,

For me awakening is related to pain,

When the child born,

It's come with a lot of pain,

A lot of gratitude,

A new life,

The child is grow,

Many lovely moment of sweetness,

But coming with a lot of pain,

Appreciate every steps,

That's all what you have to focus,

Don't have to occupy yourself,

How long,

What will happen in the future,

Only one step,

If you ready to do it,

With eyes closed,

You even could go back into yourself,

Into this void,

Space that never end,

You might feel in the beginning very lonely,

Because it's you with yourself,

That's the foundation,

Standing,

Walking,

And sitting,

Can I be with myself,

When I don't want to be with myself,

What a sense of freedom,

In,

And out,

Notice how quickly the mind is spinning,

Past and future,

If you don't bring the mind,

Connect to the body,

Connect to the steps,

Connect to the breath,

And out,

Doesn't matter if you are in the right side of the mat,

Don't worry about middle side,

It will be naturally,

You get off balance,

Coming back to be balanced,

Part of the exercise is really really relax,

You don't have to control anything,

Allow yourself,

To really be,

It's no stress that you are doing it well,

Or you need to success,

Succeed,

Just allow yourself going up and down,

Notice your,

Foot,

Moving,

Side to side,

You go,

Connect to the body,

You already,

Very successful,

Just being here,

That's all what we are practice,

To remember being here,

In this moment,

Moment by moment,

As it is,

Constant change,

Walking up and down,

Breathing,

In and out,

You can use I,

And M,

To be here,

Fully,

Acknowledge the story,

Acknowledge the pain,

The discomfort,

All was there,

Slowly slowly,

We move to the sitting meditation,

Go down to your mat,

Find a comfortable position for yourself,

Doesn't matter what position,

That you can stay still,

And fully relax your body,

Doesn't matter,

You can take the,

The ends,

And close your eyes,

Or keep your eyes open,

It's fine,

Whatever is more comfortable for you,

To fully relax in your body,

And observe the body,

Notice your body is fully relaxed,

Notice the body is breathing,

Natural breath,

In and out,

Allowing yourself to completely rest,

Physically,

Energetically,

Put the attention on the breath,

So the mind also can relax,

Not spinning,

Whatever you do,

You do this as well,

The essence of this practice is not to become,

Just be with what is as it is,

The most ordinary moment,

That we are struggling many times,

Because we don't want to feel what we feel right now,

We are addicted to pleasure,

We have a lot of aversion for pain,

It's good to be aware of it,

Acknowledge it,

That's the conditioning,

Seeking pleasure,

Avoiding pain,

Once I'm aware,

And I'm willing to sit with that,

And have space,

And contain more of it,

I have more ability to be,

Content,

Breathe in,

Breathe out,

The body is a little bit painful,

But that's ok,

Relax,

Your job is fully relaxed,

It is what it is,

Yes,

All the energy flow,

After the standing and walking,

You might feel some desire to yawn,

Or lying down,

Pain in the neck,

In the shoulder,

It means energy is moving,

Sometimes I think something wrong,

When I feel what I feel,

But nothing wrong,

It's just unpleasant,

That's what I call wrong all my life,

It's not as pleasant,

So I want to avoid,

Avoiding pain,

Seeking pleasure,

I'm willing to sit with that this time,

With the help of my Sangha,

See if you can sit with that,

I can stretch it a little bit,

Incoming breath,

Outgoing breath,

I am alive,

Very much precious moment to sit with yourself,

And not distract yourself,

Be busy,

Or cover with a nice story to numb the discomfort in your body,

It's the opportunity to be with the moment that usually I don't want to be,

I don't want to be,

This physical pain bring a lot of emotional pain,

Memory from the past,

That I don't want to see,

I don't want to be,

It's too painful,

I'm willing,

I'm welcome,

I'm allowing it to be,

To rest into it,

To see this is not too bad,

To sit with myself,

Hmm,

Especially when there is no tension to obtain anything,

No matter if the pain will stay,

If the mind will be all is well,

I'm here to be aware,

Not to control,

Not to change,

It's okay if all of you are feeling so unhappy when you stop sitting with yourself,

It's not important,

The opposite,

The more challenge for you to sit with yourself,

The more you need it to be still,

Till you learn to relax when it's not working,

Moment by moment,

As it is,

Don't fight with the practice when you feel it's,

You stretch it to the limit,

You rest a little bit and come back,

Start again,

How many times you start again,

More likely,

You will find yourself sitting with yourself for the rest of your life,

This is only a goal,

Then you will not find yourself sitting with yourself,

You will fight,

The goal is sitting,

Relaxing,

Start again,

Incoming breath,

One is alive,

Incoming breath,

One is alive,

Slowly,

Slowly,

Move to lie down to any position that you wish to,

Just completely relax after this exercise and when you lie down,

Don't try to achieve anything,

Just relax,

Dissolve,

Dissolve into your body,

Allow yourself to be still and disappear,

Fully,

Fully relax,

No tension,

This basically will give you the glimpse of what is true,

Your nature meditation,

Being yourself is effortless,

Being yourself is not a form,

Not a name,

Not an experience from the past,

Something completely fresh,

In a way you don't know how so fresh it is,

But you don't have reference point,

To describe who you are,

You only have the ability to be who you are,

Which is beyond name,

Beyond form,

When you dissolve,

Not even aware that you are aware,

You merge to be space,

Consciousness,

It happens everyday,

Every time you fall asleep,

You are gone,

Then it takes just a moment or two and you already start to dream,

Like daydreaming,

But at this you get the glimpse before you dissolve,

That you are aware,

You are conscious of the dream,

Of the thought,

Slowly,

Slowly come back to your body,

Connect and feel your body,

Body alive,

Notice your toes,

Notice your fingers,

Slowly,

Slowly you move your toes,

Move your fingers,

Move the feet,

The palms,

Slowly,

Slowly come to your body,

To stretch in every direction you feel to connect,

Whenever you are ready,

Slowly you go to the position,

Aside,

To baby position,

Just to,

Half way coming up,

For a very comfortable sitting position,

Just connect,

Appreciate,

Give yourself three deep breaths,

Just to come back to life,

Come back to being alive,

Being in the body,

Appreciate the moment of sitting with yourself,

Being with yourself,

As it is,

Already passed away,

Fresh.