Welcome to this guided meditation brought to you by Create the Calm.
Before we begin,
A quick note.
This meditation involves movement and vocal expression.
Please make sure you're in a safe place where you can move freely without risk of bumping into objects or slipping.
You can perform the movement seated,
Standing,
Or lying down.
Whatever feels safest and most comfortable for you.
Now take a moment to settle into your body.
Feel the surface beneath you supporting your weight.
Notice the rise and the fall of your breath.
The subtle movements in your chest and your belly.
Allow your awareness to rest gently in the present moment,
Arriving fully into this practice.
We'll begin with some small gentle movements to awaken your body.
Start by rolling your shoulders slowly,
Lifting them up towards your ears,
And then letting them drop.
Notice the sensations in your shoulders,
Your neck,
Your upper back.
Let each movement be guided by your breath and move only as much as you feel comfortable.
Next,
Begin to shift your weight slightly from one foot to the other if you're standing,
Or sway gently from side to side if you're seated.
Allow your torso,
Your hips,
And your arms to follow this natural rhythm.
Feel the energy in your body beginning to loosen and flow.
There's no right or wrong way to move here,
Only what feels organic and freeing.
Now let's invite sound into the practice.
Begin by humming gently,
Letting your voice resonate without any pressure or expectation.
Feel the vibration in your chest,
Your throat,
And your face.
Allow the sound to guide your movement,
And the movement to guide the sound.
You might notice that certain areas of your body respond more strongly,
Or that the sound naturally shifts in tone and volume.
Let that happen freely.
As the humming continues,
Experiment with different sounds,
Maybe soft ah,
Low or high pitches,
Long or short tones.
Notice how each sound interacts with your body and your breath.
Allow yourself to release tension,
To shake off heaviness,
To let energy move through you.
If you want to,
You can incorporate gentle shaking.
Begin with your hands and your arms,
Letting them shake freely and lightly.
If it feels right,
Allow your shoulders,
Your torso,
And even your legs to join in.
This shaking is a form of expressive release,
A way for your body to move stored energy,
Stored emotions,
Or tension.
There's no need to control it,
Simply follow the natural rhythm that arises.
Pay attention to any emotions or sensations that come up.
Perhaps a sense of relief,
Lightness,
Or even release of long-held tension.
Welcome it all.
The body has an innate wisdom that knows how to move and let go.
Trust this process,
Even if it feels messy or unfamiliar at first.
2.
Return to your breath,
Noticing how it flows with your movement and sound.
Inhale fully,
And exhale with a tone or a gentle sigh.
3.
Let the voice and the movement become one,
Your unique expression of what's present,
What's moving through you.
As the practice continues,
Explore the combination of sound and movement more freely.
4.
You might swing your arms,
Sway your torso,
Or rock slightly from side to side,
Letting your vocalizations deepen or shift naturally.
Remember,
This is a private safe space where you can express whatever arises.
There's no performance here,
Only release,
Flow,
And awareness.
If you feel ready,
Allow a more full body shake or gentle balancing,
Always staying within comfort and safety.
5.
Let your head,
Shoulders,
Arms,
And legs all participate if that feels good.
Allow your sound to become more playful,
Or expansive,
Or simply stay gentle.
6.
The goal isn't to reach a particular tone or movement,
But to engage with your energy and your emotions fully and safely.
Take a moment to pause mid-practice,
And notice the sensations in your body now.
7.
Perhaps you feel more open,
Lighter,
Or simply more awake and present.
Let your breath carry these sensations,
Softening and integrating them into your awareness.
Begin to bring your movements and sounds to a gentle close.
8.
Slow your shaking.
Reduce the volume of your tone.
Allow your body to settle into stillness.
Rest your hands wherever it feels natural,
On your lap,
Over your heart,
Or at your sides.
9.
Feel the residual energy flowing through you,
Soft and steady.
Take a few deep,
Grounding breaths.
Notice how your body feels lighter,
Freer,
More connected to the present moment.
Observe any emotional shifts,
Letting them integrate without judgment.
As this meditation comes to a close,
Gently open your eyes if they were closed.
Carry this sense of release,
Flow,
And presence with you into the rest of your day.
Thank you for sharing this time with yourself and with me.
I invite you to follow Create the Calm so you can be notified when new meditations are released.
If this meditation supported you at all,
Consider rating and reviewing it to help others find it.
Any donations are gratefully received and help me continue offering these practices.
And if you'd like to go deeper with mindful expression and emotional release,
My premium tracks and classes provide expanded guidance and practices to support your well-being and embodied awareness.
Take one last deep breath,
And carry this sense of expressive flow with you,
Knowing that your body and your voice are safe vessels for emotion,
Release,
And presence.
