This is a guided movement meditation by the Institute of Embodied Psychotherapy,
Facilitated by Tasha Colbert.
Just getting yourself comfortable in your space.
And you may want to start standing or your energy might be quite low tonight so you may want to start on the floor.
So just really tuning into your body,
Feeling how your body is right now in this moment and what you need.
Do you need to be on the floor or up on your feet?
We're just going to begin with bringing our awareness into our bodies and feeling where our body makes contact with the surface.
And so I'm going to invite you to close your eyes so that your focus can come inward to start to connect to the world of sensations.
And beginning with feeling the sensations in your feet.
Through to the ground and feeling the texture of the ground with your feet.
You may want to begin to shift your weight from one foot to the other.
And feeling the weight of your body begin to drop down through your feet.
So that your body.
.
.
It's almost being pulled down towards the earth.
Softening in your knees.
If you're lying down you may want to start rolling or rocking your body from side to side.
So letting your body be heavy.
And tuning in to the structure of your body.
Bringing some awareness to your bones.
The articulation of your bones.
I'm just starting to move with this awareness of bones,
Physical structure.
And if your mind is very busy and keeps taking you out of your body,
Seeing if you can just gently bring it back to focusing in on sensation.
Movement and your breath.
So including your breath as you move.
Perhaps allowing it to be a little deeper.
Sighing,
Just release through the breath as you connect to ground,
Earth.
Bye!
And also your joints,
So starting to bring some awareness to your joints and the range of movement in the different joints in your body.
Can you find a little bit more openness,
Expansion in your joints?
And also including your head.
The weight of your head.
Aware of the sensations.
Exploring movement,
Engaging into the neck.
And just seeing if your head can lead the rest of your body.
And including your shoulders.
Just exploring how your shoulders might want to move.
Bringing some awareness to that space between your shoulder blades as you move.
So that your shoulders are leading your body.
And your ribcage,
Moving into your ribcage,
Seeing if you can create some space between your ribs as you move.
Really allowing your breath and the flow of your breath to support your movement.
Moving into your back.
And your spine.
Be aware of your vertebrae and see if you can explore lengthening through your spine and creating some space between your vertebrae.
Exploring leading your movement from your back.
What happens to your movement when you do that.
And then through the length of your arms,
Beginning.
To explore this space around your body.
See how your arms may flow.
Calm.
Through the space.
Above you.
Mind you.
And the sides and in front.
You're marking the space with your arms.
On your hands.
And finding.
The movement in your hands,
Letting your hands find.
The dance.
From one to the other.
Exploring what shapes you can create with your hands in the space.
So exploring that expression through your hands and letting your hands lead your body.
Noticing what happens if you let your movement become a little quicker,
With more energy.
So that you're finding a rhythm.
That your hands are leading.
And then allowing your pelvis to also join in with the movement.
Exploring the different movement that's possible in your pelvis.
The whole of your upper body.
It's moving in the space,
Creating shapes.
Running your legs,
Also joining your knees.
Finding a rhythm through your feet.
And letting your feet take you on a journey in your space,
So that you're beginning to move in the space,
Travelling,
Shifting.
Being very light on your feet.
Just exploring different qualities through your feet and your legs.
Seeing what it's like for your whole body to move.
Your whole body moving in the space,
Opening,
Expanding.
And taking more space when you take a little bit more space with your movement.
So however you're moving,
Can it be bigger,
Can it be bolder?
There may be sounds.
Hold your breath.
Really finding your movement expression.
And then pausing,
Just pausing for a moment.
Noticing what shape you're in as you pause.
And then beginning again and letting that be a new beginning in your movement so that your movement changes in some way.
Absolutely different quality and rhythm.
Letting it be different,
Letting it be new.
And just really following your body however it needs to move.
Perhaps it needs to be still for a moment,
So just follow it.
So you make some contact with your body,
With your hands.
Patting,
Tapping,
Brushing.
And as you're moving,
Just beginning to tune into your state right now.
What you're feeling,
What emotions are around for you at the moment.
So just noticing how you're feeling right now,
What your state is.
And at this time of year.
This can be an emotionally intense time of year.
There may be a feeling of pressure,
Of expectations.
If you've recently lost a loved one or even perhaps not so recently,
You may be feeling that more intensely.
So there may be grief.
There may be other feelings that are around or perhaps you just feel quite disconnected or flat.
So just really noticing and allowing and welcoming however you are feeling right now to just be present in you.
