So finding a comfortable place in your room.
So just making sure.
You may just orientate yourself to your space,
That you've got space around you,
That you're not going to knock into anything.
So perhaps just stretching out your arms and hands in different directions,
That you've got the space around your body to move safely.
And for some of you,
This may be completely new to work with movement.
And if it is,
The most important thing to remember is that there is no right or wrong way to do this.
It's really about tuning into your own body,
Listening to your body and following how it wants to move from moment to moment.
So really kind of coming into sensation and then just following that,
As well as just work at your own pace.
So if you have injuries or pain,
It's not about pushing through any of that.
We're just going to really tune in and listen to our bodies and how our bodies want to move.
I will be giving some guidance but again if something doesn't feel right just let it go and just come back to your body and how it wants to move.
So perhaps we'll start a little bit with some grounding,
So just feeling as you hear the music,
Just feeling your feet on the ground and maybe just starting to shift your weight from one foot to the other,
To sense floor and the ground beneath you.
In the texture.
The firmness of your floor.
And perhaps softening also in your knees,
Just to let the weight of your body begin to drop down.
Through your legs.
Into your feet and down into the floor.
Shifting weight,
Perhaps forward and back.
Side to side.
Or you may want to walk around your space,
Stepping.
So that your attention is in your feet.
And then what helps you to ground,
So that might also be releasing the breath.
Or softening more in the knees,
Placing your hands on the floor.
So just exploring for yourself what helps you.
To ground your body.
And also tuning into this.
In and out flow of your breath.
Letting your breath deepen,
Slow down.
Lengthen echoing the movement of your breath with your hands,
This expansion and contraction.
We're beginning to then let the movement expand a bit more through the hands and the arms.
And if you can just let go.
Your arms,
Your hands move freely.
How might they reach or stretch into the space around your body.
Cold.
Or flow through the space.
And if your mind wanders,
See if you can just keep bringing it back to your body and whatever movement you're making.
Including your elbows and your wrists.
How is it to lead with your elbows?
Into your shoulders and your shoulder blades.
Finding all the different ways that your shoulders can move.
And if you meet any pain or tension anywhere in your body.
See if you can bring acceptance to that,
Let it be there,
Bring the breath there or perhaps you may want to make some contact with your hands.
To those places.
Through this tension or pain.
And then also shifting to awareness and movement in your legs and your feet.
Can you move your legs and your feet?
With your breath.
You like to synchronise with your breath.
So including your knees.
And engage.
And there's that.
With your knees.
And then shifting to your pelvis.
Letting your body be loose and you just invite a loosening in your pelvis and down through your legs.
And including your torso,
Your chest and your belly.
Can you be loose here?
And letting your breath really support your movement.
Awareness of your ribcage and space between your ribs as you move.
And your back.
You move into your back and the length of your spine all the way from the base of your spine.
See you.
Your neck.
And letting the head go.
And then however you're moving,
See how it is to just take a bit more space with your movement.
To expand into the space around you.
With the whole of your body.
And with your breath.
Inviting spaciousness.
Space inside and then relating to the space outside your body.
All the time feeling that rootedness and grounding through your feet.
I'm inviting more ease and flow in your movements so however you're moving,
How would it be?
To have more ease.
And more flow in your joints.
And your spine.
And how it is to begin to travel more in your space.
Flowing from one place to another.
And then pausing for a moment and just noticing the energy in your body right now.
From moving for a while.
What you're aware of.
How your body's feeling right now,
Whether there's more energy.
You can sense the aliveness in your body.
And then beginning again and letting this be a new beginning to your movements,
So perhaps trying out a different quality of movement.
That feels unfamiliar.
Changing the quality,
Perhaps quickening or slowing down.
Cool.
And just noticing what that's like.
Finding your rhythm,
So finding a rhythm.
Rhythm feels enjoyable.
Energizing,
Grounding.
It just feels good.
It's fine already.
And in that,
Just see if you can just let yourself go just a little bit more.
Let the movement be.
Even more expressive.
Bringing more of yourself into the movement.
That's whatever you're feeling on the inside.
You're giving it shape and form through this rhythm and through your movement.
Bye.
When you find a movement that feels good.
It feels nourishing in some way,
Repeating it.
To yourself.
So that you're really.
.
.
Enjoying.
Bye.
You I'm just noticing when it needs to change.
When your pace needs to change,
Perhaps there's a meaning to go slower.
To pick up the pace so that you're really listening and following your body.
You need to transition to the floor.
Or if you're on the floor to standing.
If you have your eyes closed,
You may want to open them to take in more of your surroundings.
As you're moving just noticing if you're aware of places.
Where there's holding.
Tension.
And whether you can give some attention.
To those places.
What do they need?
I'm already tuning in now to What does your body need right in this moment?
That might be some self-touch.
Tweet it.
More movement or coming into stillness.
It's really following your body.
The lens of your breath.
You And then very slowly,
However you're moving.
Just making that movement.
Smaller and smaller.
Just in one area,
Maybe just your hands moving,
Your feet moving.
There's a rocking.
And making your movements smaller and smaller,
Like you're shrinking it down.
Just finding the essence.
I love you.
Be safe.
Very slowly.
Come into stillness.
And as you come into stillness,
Bringing your awareness into your centre.
Really noticing where is your centre.
Right now and where is it located feeling the contact with the floor,
With the ground.
Just with awareness of the energy,
Perhaps there's heat in your body.
Don't wear your bra.
Your heartbeat.
That's a gentle rocking.
Being present,
Fully present.
In your body right now.
Of whatever you're sensing or whatever you're feeling.
Bye.
Breathing into your centre,
You may want to place a hand there.
Gentle pulsing.
Rocking,
Bouncing.
Finding the contact with your hands that feels the most supportive.
The most tender towards yourself right now.
You can shift your hands.
I find different qualities of firmness through the contact.
And your weight drop down through your heels.
And then your breath slow So from here we're going to make a gentle transition to working with something,
With theme in your life or something that you feel able to work with in this context of being in an online group.
So just staying where you are.
With your eyes closed.
So standing,
You can leave the music on as background.
So finally again this is three movement.
So make sure you have that space around your body.
You can close your eyes and I'm just going to ask you to bring to mind something that's present for you at the moment in your life.
That is feeling difficult in some way and that maybe creates some feeling of unease or makes you feel anxious or some distress.
Or create some tension.
Something that's present.
Surround for you at the moment.
Just as you bring this to mind.
Let's check,
Does this feel okay to work with in this context?
And if it does,
Then you can wipe with this.
Otherwise,
Choose something else.
So as you're thinking about this,
Then shifting your attention to just notice what's the felt sense.
As you're having these thoughts.
What's the current sense?
Where do you perhaps notice some constriction,
Tightening?
A slight collapse or heaviness.
And where in your body do you feel that?
Notice the quality of these sensations.
And then from here.
If you can find the shape with your body,
The movement.
Shape,
Form.
For this feeling.
With his favorite sounds.
And find it with the whole of your body.
So if you felt that slight collapse,
Then really finding the shape,
The posture for collapse or if there was a tightening.
And going into that.
And then amplifying that even more.
Going even more into that.
You can connect even more.
And just when you've found that shape,
Just notice.
Your breathing here,
Your muscle tension.
What shape are you in here?
And then Latin for word.
Come to mind that matches the shape.
There may be an image.
Maybe also movement here.
When you feel that you've connected to this,
You've really found this,
Then let your body find the opposite,
The opposite movement.
Just let your body find it.
What's the opposite?
And amplifying this so you can feel this even more fully with your body.
Notice what your breathing is like here.
What shapes your body's making.
What's your muscle tension like here?
Again,
See if there's a word that matches this in some way.
May also be an image.
And then from here,
Moving back.
To that place of constriction or the difficult place,
So going back into that shape.
And then slowly moving from one to the other.
See you again.
Difficult to the opposite.
And just notice how do you make that transition.
One.
See you at the end of that.
How does your body make that transition?
As you go from one to the other.
Exploring and finding with your body what is the middle point.
That place that's somewhere.
Between the two.
And taking your time to find that middle point.
And you'll know when you've found it because there'll be a kind of sign from your body,
Yes this is the middle place.
So making that transition from one to the other and then finding that place in between the small one extreme or the other,
Somewhere in between and a middle point.
And when you've done that,
This little word.
Come into your mind that matches that.
Maybe a phrase,
Several words.
And there may also be an image.
Just really bringing this to completion.
But remembering those three different positions.
And this middle point that you've reached and found.
And then just following your body,
Whatever it needs to do to make a transition.
From this,
So you may need to stretch.
Or shake out.
