Welcome to your mindful movement and meditation practice.
In this practice,
We're going to synchronize our mind and body through movement,
Breath,
Rhythm,
And stillness.
We'll move for a few minutes and then we'll sit in stillness and meditate for a few minutes.
If you can,
Stand up,
But you can also do this seated.
Separate your feet wider than your hips and now bring your attention to your feet.
You can wiggle your toes around,
Maybe lift your heels a few times.
Just noticing the lowest part of your body,
Your feet.
This helps us to start to shift our attention from our thinking mind into our body.
And now press your feet down into the ground.
Press your big toes down,
Press your pinky toes down,
And your heels.
We're now going to start to move our body in rhythm with our breath.
The breath will be longer than probably you're taking in your everyday life,
So stay with me and try not to rush.
Inhale,
Sweep your arms forward and up,
Reaching to the sky.
Exhale,
Reach your arms out to the sides and down.
Inhale,
Reach arms forward and up.
Exhale,
Reach arms out and down.
Inhale,
Forward and up.
Exhale,
Out and down.
Once more.
Inhale,
Forward and up.
Exhale,
Out and down.
Now reach your arms up to the sky and interlock your fingers behind your head,
Making a little nest with your hands.
Relax your head back into your hands to start to release any tension in your neck and in your face.
We're going to dip now side to side.
With your elbows nice and wide,
Breathe in.
Exhale,
Dip over towards your right.
Inhale,
Back to center.
Exhale,
Dip left.
Inhale,
Center,
Side bending.
Exhale,
Right.
Inhale,
Center.
Exhale,
Left.
Inhale,
Center.
Sit up tall.
Stand tall.
Exhale,
Dip right.
Last time now.
Inhale,
Center.
Exhale,
Dip left.
Come back to center.
We have one more movement pattern.
With your hands still behind your head,
Inhale,
Lift your chest,
Lift your chin,
Look up and take a little back bend.
Exhale,
You're going to forward bend.
Surround your spine,
Bringing your elbows towards one another.
Inhale,
Open your chest,
Lift your heart,
Lift your chin,
Send your eyes up.
Exhale,
Round your spine now.
Forward fold.
Tap your elbows toward each other.
A few more.
Inhale,
Up.
Up and open.
Lift your chest.
Exhale,
Close,
Round.
Last time.
Inhale,
Lift your chest,
Lift your heart,
Lift your chin,
Lift your gaze.
Exhale,
Round your spine,
Ribs back.
Tuck your chin.
Move your elbows towards each other.
Come back up to center.
And if you're standing,
Take a seat.
Place your hands gently on your thighs.
Close your eyes and turn inward.
Again,
Notice your feet on the ground.
Notice your seat on the chair.
And now notice your body,
Starting with your heart.
Notice your heart pulsing,
Beating,
Throbbing somewhere in your body.
And now notice any sensation,
Perhaps coolness or heat tingling somewhere in your body.
Our bodies are speaking to us through the language of sensation all the time.
Notice if there's any tension left in your body,
Or perhaps notice a place of ease or release of tension.
And now notice your breath.
Notice the experience of your next inhale and exhale.
Just noticing what it feels like to be in your body,
In your breath,
In this moment.
And now spending a few moments in silence,
Staying aware of your body,
Your breath,
The sensations arising from your body,
And how it feels to be right here,
Right now,
In this very moment,
For a few moments.
If you find yourself wandering to perhaps a thought or a sound,
Just bring your attention back in.
You can start back at your feet,
Your heartbeat,
Your breath,
And sensations in your body.
And now very slowly open your eyes.
And before you rush off back into your day,
Just notice the feeling of being both calm and relaxed physically,
And alert and clear mentally.
This state of calm clarity,
This state of mindfulness is our natural state.
It's like our home base.
And remember,
You can come back here anytime by focusing on your feet,
Your breath,
Your heartbeat,
And the sensations arising from your body.
Thank you for joining me.
