Hi,
My friend,
Welcome to this transformative three-day journey into the depths of your mind and body.
My name is Diana Mirzaeva.
I'm a Mind-Body Connection coach,
Psychosomatic specialist,
And a meditation teacher.
And I will be your guide on this self-discovery trip.
During this session,
In this sacred space,
Let go of outside world and turn your focus inward.
Each part of this session is carefully designed to build upon the other,
Creating a seamless flow of awareness and alignment.
As we explore the breath,
Movement,
And interception,
You will uncover the unseen facets of your inner world and achieve a state of balance,
Abundance,
And connection to self.
Whether you are a seasoned practitioner or new to this path,
Embrace the present moment with an open heart and willingness to explore.
Your journey begins now.
Grab a cushion and sit comfortably.
Make sure your back is straight.
Let's inhale deeply through the nose and exhale deeply with a sigh.
And close your eyes.
Let's do it two more times.
Inhale deeply and exhale fully.
Inhale deeply and let go of everything that you don't need at this moment.
Follow the natural flow of your breathing.
Be present.
Notice how you feel right now.
Your emotions,
Your body,
Your mind.
Don't label it as good or bad,
Pleasant or unpleasant.
Just take note of it.
Set your personal intention for this session,
An emotional state that you want to achieve or learn about yourself during this practice.
Or find an answer to your personal question.
Or maybe invest this energy into something bigger in a dream that you want to come true.
Don't expect it to realize immediately at the end of this session.
Simply set an intention and know that it is already done.
And watch how it will unfold in your life.
Try to expand your abdomen a little more as you inhale.
Send the air to your belly and relax all the muscles there.
Breathe with your diaphragm.
You can put your hand on your belly if it feels comfortable.
And notice the natural synchrony of breath and movement.
Take a deep breath now and exhale slowly through your mouth like you are blowing into a straw.
Let your exhale be longer than your inhale.
And repeat it again.
A deep inhale with your belly and a slow long exhale through your mouth.
Let's follow this pattern for a few moments.
Try to make your exhales twice longer than inhales.
It will help you calm down your mind and thoughts a little bit more and activate your vagus nerve responsible for the relaxation.
The inhalations and exhalations become your guide leading you to a harmonious state where mental clarity and physical well-being unite.
This connection between your breath and the essence of balance will serve as the foundation for your journey into the mind-body connection.
Slowly come back to your natural breath and savor each inhale and exhale.
The next breathing technique is alternative nostril breathing.
Place the second and third fingers of your right hand on the third eye area.
We will use the first and the fourth fingers to close and open the nostrils.
Close the right nostril with your thumb and breathe through the left nostril.
Pause,
Close the left nostril with the fourth finger and open the right nostril and exhale through the right nostril.
Do not change anything and inhale through the right nostril and exhale through the left nostril changing the fingers.
Continue this way for a few minutes.
If at some point you get confused with the fingers or it doesn't feel comfortable,
Come back to your natural breath and simply observe the ebb and flow.
This technique will help you balance the hemispheres of the brain and achieve a better state of balance in mind and body.
Excellent!
Return to your natural breathing,
Carrying with you the tranquility cultivated during this practice.
And note any changes from the beginning of this meditation,
How your emotions changed,
Body and mind.
Savor these changes and allow them to settle and resonate within you.
Slowly come back to your present surroundings and when you feel ready,
Softly open your eyes.
Allow this state of balance accompany you into the rest of the practice.
We will gently transition from the stillness of the previous breath-focused meditation to the vitality of the moment.
We will practice this meditation standing,
So make sure you pick a cozy space to spend the next minutes where you can freely walk and move around.
I recommend practicing it barefoot.
Stand tall and present in this moment,
Feeling the ground beneath your feet.
We invite the body to express itself through mindful movement,
Connecting with the physical self in a dynamic and liberating way.
Embrace the freedom to explore and release through each intentional gesture,
Allowing the body to become a canvas for the untold stories within.
Let the energy of your breath guide your movements,
Creating a seamless bridge from the serenity of stillness to the expressive dance of our practice.
Put both of your feet on the floor,
Feel the weight of your body,
Stand comfortably and distribute your weight equally onto both of your feet.
Remember your intention from the previous part of the session.
Reinforce this intention now.
As you stand tall,
Take a moment to conduct a brief body scan.
Feel the points of contact between your feet and the earth,
Sensing the grounding energy.
Scan your body from head to toe,
Noticing any areas of tension or ease.
This mindful check-in sets the stage for our movement exploration,
Ensuring a harmonious connection between mind,
Body and the present moment.
Imagine and feel physically that you have strong roots growing through your feet and connecting you to the heart of our planet,
Breathing energy from the center of our earth.
Move your weight to the left foot,
Your right foot,
Your left foot and your right foot.
Change the feet and concentrate on your sensations.
Now,
Start swaying from side to side and connect the movement with your breath.
Synchronize your breath and movement.
Inhale when you're on the right and exhale when you're on the left.
Or do it the way you want and feel it.
You can stretch your arms,
Sway them,
Make circles with your arms,
Hips or neck.
Keep movement small and slow but intentional.
Raise your arms and inhale.
Lower your arms and exhale.
Explore how you want to express yourself now through this movement.
My favorite one is to open the heart.
Put your arms wide open and inhale.
Close your arms,
Hug yourself and exhale.
Do it a few more times.
Wider and wider with each inhale.
More gentle,
Soft and loving with each exhale.
Make it smooth and follow the flow.
Imagine that you are nature.
What is the first image that you get when I say nature?
Try to express this image through your body.
Feel the energy of this image and free this energy from your body through the movement.
And if you prefer a seated practice or don't feel comfortable moving that much,
Embrace the movement in a way that aligns with your comfort.
Probably,
You are a river.
Flow like a river.
You are the ocean.
Move like the ocean.
Or you are a tree.
Stand like a tree.
A bird,
A flower.
You are a star.
You are wind.
Whatever you are,
You can be anything.
Close your eyes and forget about your physical body.
Tap into your energy.
You are particles of everything in the universe.
You are whatever you want to be.
If you cannot find the way to express yourself,
You can simply walk,
But do it mindfully.
You can feel all the sensations every step brings you.
Keep moving and expressing yourself.
Let go of any thoughts.
Turn off your head and tune into your body.
Notice the emotions that this moment brings you.
Do you feel more free?
Or shy?
More happy?
Or are you judgmental?
Feel this dominant emotion and let it expand.
Expand all over your body.
Inside and flow outside.
You are safe to feel it here.
I am with you.
Let this emotion be free from your body.
Express it to the world.
Liberate it.
How do you want to move?
How does the emotion want to move?
Notice what else you would like to free from your body.
It can be emotion or attention.
Any kind of sensation or energy or thought.
Where do you feel it the most in your body?
How does it look?
Describe it for yourself and see it in all of the details.
Find this spot in your body and start moving that part and around that part of your body.
Add a little bit more movement there.
And as legendary Taylor Swift says,
Shake it off.
Shake it off as long as you want.
Shake the part of your body that you want to liberate.
Allow the energy from that part to simply dissolve into the movement.
You can jump,
Turn.
Make sure to shake it off completely.
Be wild,
Be open and be free.
When you feel ready,
Start making your movements a little bit smaller and more gentle.
And when it feels right for you,
Stand firmly on both of your feet.
Feel the energy of this moment.
And after you take a long and full inhale,
Liberate it with the wildest sound you can ever make.
So let's do that.
Deep inhale.
And exhale everything you want to let go.
Imagine you're a wild animal in the jungle and you have so much power in your body.
So much energy.
So let's do the second time.
Make it even louder.
Inhale.
And complete exhale.
And the last time.
Every beat that is still inside your body,
Make sure to let it go with the sound,
With your intention and with your energy.
Take a deep inhale.
Cleanse all your body.
And the wild sigh out.
Yes,
My friend.
Perfect.
And shake it,
Shake it,
Shake it off.
Excellent.
You're doing great and I'm so proud of you.
Look,
That feels amazing,
Right?
Great.
And now let's come to a close of our movement practice and ground ourselves.
Feel the energy in your body.
Enjoy it.
And let it flow from the top of your head through your whole body to your feet.
And share this energy with our planet.
Feel your feet.
All these sensations in your toes,
Soles and legs.
Feel the temperature of the floor.
And take one comfortably deep breath and calmly sigh it out.
The movement part of our session came to an end.
Feel free to sit or lie down to relax and process everything that came up during this practice.
Now we will conclude our session with a closing meditation to integrate and celebrate the transformation that you have experienced.
Let's embark on this final step together.
Sit comfortably with your back straight.
Take a deep breath in and with the next sigh close your eyes.
Remember your intention from the previous part of the session.
Reinforce this intention now.
Take a note of how you feel now.
Your mental state,
Your emotions and physical sensations.
Imagine a silver bright light coming down from the center of the universe.
It enters your crown chakra and washes over your whole body.
Trace the path of this light through your body parts,
Connecting to the sensations.
It enriches you with everything you need at this moment.
This silver light is a symbol of integration and represents the harmonious merging of your mind,
Body and spirit.
Let this radiant light wave through every part of your being,
Creating a unified and balanced whole.
Enrich every part that you are scanning through with everything you want to receive at this moment.
Feel the abundance that this creates inside of your physical being.
Notice how your heart opens,
How your shoulders relax and how your chest widens.
Feel how your spirit uplifts and head becomes lighter.
Feel the confidence inside and the comfort from the outside.
And experience all the emotions,
Sensations or thoughts that you have at this moment.
Enjoy them.
With our Mind-Body Connection session you became a bit closer to your true self.
You knew yourself a bit better.
Feel gratitude to yourself for this time of self-exploration.
Feel gratitude for life,
For this moment,
For the opportunity to share this practice together,
For the space that we've created.
Express gratitude and feel love for everyone and everything that comes to your mind.
Spend a few moments here basking in love,
Unity,
Kindness and gratitude.
Touch your skin mindfully and hug yourself if you want to.
As you gently return to the present moment,
Carry with you this integrated Mind-Body Connection.
Let it guide and inspire you in your everyday life,
Fostering balance,
Clarity and a deep sense of well-being.
Slowly become aware of yourself sitting here on the floor or the cushion,
The sounds around you,
The smells.
Slowly open your eyes and arrive into the present moment.
Thank you so much for participating in this whole session.
And if you want to strengthen your Mind-Body Connection,
Make sure to practice my Build Mind-Body Connection course or get in touch for the individual session.
And I'll see you later.
Bye.
