Mindfulness Of Movement Zen Meditation - Guided Movement

In this 15-minute guided movement practice Katarina Gadjanski, co-founder of the Institute of Embodied Psychotherapy, will take you through mindfulness of body movement meditation. In this meditation we will be using awareness of the breath and moving body parts as an 'object' of the meditation. The aim of this movement practice is to connect with the sensations in the body - to start releasing with the in-breath and out-breath and an intuitive movement of different body parts... This is in order to help you find expression for anything that your body might be holding (any tension, constriction, emotional pain, etc). This guided practice is accompanied by Mindfulness Bells from Plum Village (community of Thich Nhat Hanh) and chanting by Zen Vietnamese monk - Brother Phap Niem. Music: 'The End of Suffering' by Gary Malkin

Transcript

This is a guided movement meditation by the Institute of Embodied Psychotherapy. Facilitated by Kateryna Gajanski. Today I'm going to guide you through the movement exercise. It is mindfulness of movement, Zen meditation. This practice is best done with your eyes closed and tuning into your body and sensations in your body, And not looking at the video and following my movements, But finding instinctive movements from your body, Allowing your body to move freely. Any way that feels it wants to move. The aim of this guided movement practice is to connect you with the sensations in the body. And to start releasing with the breath and the movement, The tension, Or constriction that you might be feeling in the body. Or just to connect with the pleasant sensations in the body. Through mindful movements and breath. So we start with standing up. And having your feet shoulder width apart. Or if that feels uncomfortable, Then. . . Hip width apart. And putting your hands on your belly. And just taking a few deep breaths. Into your belly. And watching your abdomen rising and falling as you're breathing in. And out. And lengthening and slowing down your breath if you can and following your in-breath and out-breath all the way from beginning until the end. Slowly allowing yourself to start feeling sensations in your body, Feeling more connected with your body, And dropping from being in your head, In your thoughts, To being with feelings and sensations in your body. Just doing a couple of more of those deep breaths into your belly. In and out. Rising and falling. Aware of my head, I breathe in. Starting to mindfully move my head. I said breathe out. Head. Moving. You. Yep, Mm-hmm. Aware of my shoulders. I breathe in. Starting to mindfully move my shoulders. As a breath out. Shoulders. Movie. . . You. Aware of my arms, I breathe in. Starting to mindfully move my arms, I breathe out. Arms, Moving. Aware of my hands. I breathe in. Starting to mindfully move my hand. I said breathe out. And. . . Moving. Of the day. You Aware of my chest and the sides of my body, I breathe in. Starting to mindfully move my chest. I said breathe out. Chest. And sides of my body moving. The sound of the flute, The sound of the flute, Oh. Oh. Build them better. New Zealand Awesome. Aware of my spine and my back. I breathe in. Starting to mindfully move my spine and back. I said breathe out. Spine and back. Moving. Aware of my hips. I breathe in. Starting to mindfully move my hips as I breathe out. Hips. Moving. Aware of my legs, I breathe in. Starting to mindfully move my legs as I breathe out. Legs moving. I wish you all the best. Oh, Boy. Aware of my knees. I breathe in. Starting to mindfully move my knees. I said breathe out. Nice. Movie. I don't want to be alone. Thay Tha Nuong Chuong Ve Chanh Niem Phu Hanh Tam Ho Te. Somebody. . . Aware of my feet. I breathe in. Starting to mindfully move my feet. I said breathe out. Fleets, Moving. Aware of the whole of my body I breathe in. Starting to mindfully. . . Move the whole of my body as I breathe out. The whole body. Moving. The end. You. So. And will complete by allowing your body to move in any way that it wants to move. Building better from here. You Awesome. Go on. Don't wake up Mama. And gently making the movement smaller and smaller and smaller. Until you reach a point of stillness. You.