Welcome to this restorative movement meditation with Kari.
We're going to do something just a little bit different than a normal seated meditation,
But I think you'll really like it.
First of all,
Lay down a mat or make sure that you're sat on a surface that's going to be comfortable.
Start by sitting in a position where your legs are outstretched in front of you.
Open your legs so they're quite wide apart.
Make sure that your back is nice and straight.
And if it feels right for you,
Just pull out the soft cushiony parts on each side of your bottom so that you can lean forward slightly,
Sitting more forward on your sit bones.
You can rest your hands out down on the floor in front of you or by the sides of your legs.
And all you're going to do is just close your eyes,
Just like any other meditation.
By closing our eyes and straightening the spine,
We're sending that signal to the brain,
That familiar message that it's time to meditate,
To let go of the world around you and pull your focus onto the inside world,
The inner realms.
Start to slow down your breathing.
Find a gentle,
Soft pace.
Don't overthink with your breathing too much.
Just relax into a slower breath.
And then start to just inch your way forward so that you can feel the soft stretch in the backs of your legs and your hamstrings.
But keeping your spine straight,
Pulling your abdomen in towards the back of your spine so that your muscles stay nice and supportive.
But keep your eyes closed.
Come into the sensations in your body.
This is not about how low you can get or how deep you can stretch.
This really is just the slightest movements to help you to become more aware of your being,
To have more of an awareness of where your body is at,
How you're feeling in your body today.
So that gentle,
Easing forward is really just so you can get in touch with the feels.
Feeling your legs,
Feeling your back,
Feeling the slow,
Soft pace of your breath.
As you breathe in,
Think about release.
Think about releasing any tightness in the backs of your legs.
Release in tightness in your spine,
Your hips.
Imagine your breath is like oil and you're like the Tin Man in Wizard of Oz and every time you breathe in,
Your breath goes to different parts of your body that feels like it needs just a little bit of lubrication.
And when your breath reaches the base of your spine,
Imagine it softens it and relaxes it and allows it to just sink a little bit deeper.
When the breath reaches your hamstrings,
It oils them up,
Relaxes them and allows them to just release.
Let go so that you can surrender a little bit closer to the earth.
Just enjoy the sensations in your body.
Don't push yourself too much.
This is about pleasure and awareness.
It's not about performance.
Take one final big,
Deep,
Long breath in this position and then slowly bring your back up.
Now bring your left leg in.
So you're bending your leg and you're bringing the heel to the base of your spine into your groin.
So you've got one leg,
Your right leg outstretched in front of you and your left leg is bent with your heel right there at the base of your spine.
Now twist your spine slightly to the right and gently start to inch your way forward over your right extended leg.
Again,
Keeping your eyes closed so you can feel all the feelings.
Use your breath to soften and relax your muscles.
Allow your breath to flow to the parts of your body that feel just a little bit tight,
That need some release.
And every time you exhale,
Just watch how your body naturally softens into the stretch.
Softens into the position.
And just enjoy it.
Enjoy the gentle stretch and this feeling of being completely aware of everything that's going on inside of you.
Surrender into it.
Be still.
Soften.
Release.
Gently,
Slowly bring yourself back up to a seated position.
Extend your left leg out straight and bend your right leg in,
Bringing your ankle and your heel into the base of your spine right there where your groin is.
Twist your spine slightly over to the left and then slowly start to inch your way forward over your left extended leg.
Keeping your eyes closed.
Pulling your attention into every micro movement.
Every opening.
All the stretches,
The feelings,
The sensations.
Just go steady and slow.
Breathe.
Use your breath like the Tin Man to lubricate any parts of the back of your leg.
Maybe there's a stretch going on in your right hip.
Soften the tissues,
The tendons.
With your breath.
Extend and release.
Imagine everything heavy in the world is falling off your shoulders.
Just falling onto the ground.
Dissolving into the earth.
Relaxing deeper and deeper.
Enjoy the sensations.
This quiet,
Still time to yourself.
See if you can fully let go.
Soften deeper.
Breathe slower.
And then gently pulling your back up straight and tall.
Up towards the sky.
Extend your spine,
Feel the stretch.
Bring your left leg in to a fold and sit in a comfortable position with your legs crossed.
Gently lower your head down to your right shoulder.
Very softly and slowly let your head just stretch out the left side.
Extending over to the right.
Take a nice big deep breath when you come to a stop.
As you exhale,
See if you can soften just a little bit deeper into the stretch.
And then bring your head back up to the centre.
And allow it to soften down towards your left shoulder.
Extending and stretching on the right.
Take a nice big deep breath and see if you can soften just a little bit deeper into that stretch.
Life is good.
All is well in the world.
Feels so nice to just do something as simple as this for yourself.
And then gently bringing your neck up back into the centre.
Bringing both shoulders up as if you're pulling them tightly up towards your ears.
Bring some tension into the stretch.
Tension into your body as if everything is getting tight.
You're pulling in and tightening up.
Pull,
Pull,
Pull.
Really tighten those shoulders up to your ears as far as you can.
Hold it.
And then gently let them soften and relax down deep away from your ears.
Let's do that one more time.
Pulling your shoulders just really slowly but tight.
As tight as you possibly can.
Tighten up your arms,
Tighten up your shoulders.
Pull them all the way up to your ears.
Hold it there in this slightly uncomfortable position.
Hold it.
And then relax and feel this flow.
And feeling of release.
Just naturally feels good to let your shoulders fall deep and heavy.
Now you're ready to meditate.
You should still have your eyes closed.
Rest your hands on your lap or on your knees.
And feel your body.
Let your breath do what it wants to do.
Don't try and control it or change it.
Feel the subtle changes in your body from the stretches that you've just done.
Feel the energy flow across your shoulders.
Maybe up and down your spine.
Connect to the tingling sensation in your hands and your fingertips.
There's so much magic there.
So much healing potential in each one of us.
And it's all right there in your hands and your fingertips.
The power of your touch.
The power of how much your energy can change in others.
How your energy can impact someone else's world.
Just by feeding yourself and your soul a little love.
With some simple stretches and body awareness.
Your energy has come into a whole different place.
Life is good.
You are good.
All is well.
Sit in this flow.
In this state.
For as long as you need to.
And just be with you.
Namaste my friend.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
Namaste.
