Thank you for joining me for a movement meditation break,
An opportunity to tune into your breath,
Center yourself,
And refocus your body and mind.
You can do this practice seated or reclining in a chair or lying on your back.
If you're lying down,
Your knees can be bent so your feet are connected to the bed beneath you,
Or you can have your legs extended.
If your feet are on the surface beneath you,
Either seated or lying down,
Have a sense of the connection to the earth through the soles of your feet.
If your feet are not in contact with the surface,
Use your imagination to feel them gently pressing into a surface as if you're standing on them.
Sensing from the soles of your feet,
Through your legs,
Your back,
All the way to the crown of your head,
A connection from the earth to the sky.
Turn your attention to your breath,
Observing the rise of the inhalation and the fall of the exhalation,
Try to match the length of your exhalation to that of your inhalation.
Breathing in for a count of two on one,
Two.
Breathing out for a count of two,
One,
Two.
Breathe in one,
Two.
Breathe out one,
Two.
In one,
Two.
Out one,
Two.
In two,
Two.
Continuing on your own,
A couple of breaths.
On the next inhalation,
Extend your arms in front of you.
On the exhalation,
Arms over your head.
Inhale,
Arms in front of you,
Chest tight.
Exhale,
Arms by your sides.
Inhale,
Arms in front.
Exhale,
Arms overhead.
Inhale,
Arms in front.
Exhale,
Arms by the side.
Two more times like that.
Inhale,
Arms in front.
Exhale,
Arms overhead.
Inhale,
Arms in front.
Exhale,
Arms by your side.
Last one.
Inhale,
Arms in front.
Exhale,
Arms overhead.
Inhale,
Arms in front.
Exhale,
Arms by your side.
Inhale,
Shoulders shrug all the way to your ears.
Exhale,
Shoulders slide down your back,
Creating space between your earlobes and the tops of your shoulders.
Inhale,
Shoulders shrug up to the ears again.
Exhale,
Shoulders slide down the back.
Inhale,
Shoulders shrug up.
Exhale,
Shoulders slide down.
Last one.
Inhale,
Shoulders shrug up.
Exhale,
Shoulders slide down.
Inhale,
Turning your head to the right,
Keeping your chin level.
Exhale,
Head turns center.
Inhale,
Turn your head to the left,
Finding some movement in your neck.
Exhale,
Turning your head center.
One more time,
Each direction.
Inhale,
Turning right.
Exhale,
Center.
Inhale,
Turning left.
Exhale,
Center.
Inhale,
Right arm reaches overhead,
Stretching through your fingertips.
Stay there as you exhale,
One.
Inhale,
Feeling a big stretch in the right side of your body.
Exhale,
Two,
Energy through the fingertips.
Inhale.
Exhale,
Three.
One more breath.
Inhale.
Exhale,
Arm lowers down.
Inhale,
Left arm reaches over your head,
Stretching through the fingertips.
Exhale,
One,
As you keep reaching.
Inhale.
Exhale,
Two,
Reaching through the fingertips.
Stretching the left side of your body.
Inhale.
Exhale,
Three.
Inhale.
Exhale,
Arm down.
Inhale,
Both arms reach overhead.
Stretch through your fingertips.
Stay there as you exhale,
One.
Maybe flexing your feet.
Inhale.
Exhale,
Two,
Full body stretch here.
Inhale.
Exhale,
Three.
Inhale.
Exhale,
Arms down by your side or resting in your lap.
Returning to the breath.
Letting that movement resonate through your body.
Letting your mind rest in your breath.
Letting your breath be smooth,
Soft,
And even.
