Hello,
Guys.
I'm glad to see you all here.
My name is Diana.
I'm a MindBodyConnection coach,
A psychosomatic specialist,
And a meditation teacher.
Let's take a deep breath in to the belly,
Ribs,
The head,
And exhale all of the tension,
Thoughts,
Any unnecessary sensations or feelings from your body with a long exhale.
You may close your eyes and repeat this cycle two more times,
Even sighing out and allowing your body to sink deeper into the surface beneath you.
Set an intention to connect with your body and your breath in a gentle and supportive way.
We will be exploring a series of simple movements designed to bring awareness to your sensations and nourish your well-being.
This practice is about gentle exploration,
Not simple exercise.
So,
Listen to your body and move in ways that feel good for you.
Let's start with neck rolls.
Drop your chin towards your chest,
Feeling the stretch in the back of your neck.
Explore if there is any tension,
How it feels at this moment.
And slowly roll your right ear towards your right shoulder.
And as you do this,
Notice the stretch in the left side of your neck.
Inhale as you roll your head forward and exhale as you roll it back.
Continue this gentle movement and notice the sensations in the neck and in your shoulders.
And if you feel any discomfort,
You can stop and simply rest your head in a comfortable position.
It should be a gentle and slow,
Small movement.
Exploring just one side of the neck right now.
And let's repeat it on another side.
Rolling your left ear towards the left shoulder.
And notice the stretch in the right side of your neck.
And perhaps how different it feels compared to the other side.
And breathe deeply and evenly throughout the whole movement.
And feel the gentle release of tension with each exhale.
You may stop the movement and bring your head and neck to the neutral position in the center.
And notice what is present in that area at this moment.
For our second exercise,
We will move into shoulder shrugs.
Please lift your shoulders up towards your ears and feel the tension in your upper back and in your neck.
Hold it for a moment and then slowly release the shoulders down.
Let's repeat it again together.
Shoulders up.
And as you release,
Notice the feeling of relaxation spreading through your shoulders and upper back.
Repeat this movement,
Coordinating it with your breath,
A few more times.
Inhale as you shrug your shoulders up.
And exhale as you release them down.
And feel the gentle rhythm of your breath supporting this movement.
You may move your neck left and right to release the remaining tension.
To soften the muscles,
To stretch them a little.
And spend a couple of moments here just being with what is in that area of your body.
Whether noticing any changes or experiencing the current physical sensations.
Now,
Let's try a seated cow-cat stretch.
You may place your hands on your knees.
And as you inhale,
Arch your back gently.
Lifting your chest and looking slightly upwards.
Feel the stretch in your abdomen and your chest.
And as you exhale,
Round your back,
Tucking your chin towards your chest.
And feel the stretch in your spine.
Continue this flowing movement,
Again coordinating it with your breath.
In and out.
Inhale as you arch.
And exhale as you round.
Again,
You can make your exhales a bit longer than inhales.
This is a great way to gently mobilize your spine and bring awareness to your whole core.
And as you do this,
Feel the gentle flow of energy through your whole body with each breath.
You may stop this movement and notice how differently the muscles in the back of your torso and especially in your shoulders and along the spine feel.
Let's move to our next exercise and bring your attention to your wrists and ankles.
Extend your arms forward and gently rotate your wrists either clockwise or in any direction that you feel comfortable.
You may join your hands together and do this as well.
Notice the movement in your joints and feel the muscles in your forearms and hands engage.
Feel the gentle circulation in your wrists.
You may stretch them a little bit if it feels right in both directions.
You may relax your arms and put them on your laps.
And extend now your legs forward and gently rotate your ankles in whatever direction you want.
Feel the movement and sensations in that area of your body.
You may track the small but very powerful muscles of the ankles and your feet,
However it may feel for you.
And notice the connection between your breath and these small and gentle movements.
As a little game or a curious experiment,
Try to connect your breath and your ankle rotation.
You may notice that it is a little challenging or perhaps not,
But rest assured that this practice helps to strengthen your mind-body connection.
And let's conclude this practice with a few deep breaths and gentle arm stretches.
Inhale deeply,
Extending your arms overhead.
Feel the stretch in your sides and upper back.
And exhale slowly bringing your arms back down to your sides.
Let's repeat it one more time,
Coordinating the breath in,
Movement up,
Breath out and movement down.
There is no rush in this movement,
Neither in the breath.
And as you inhale,
Imagine that you are drawing in energy and vitality.
And as you exhale,
Imagine you are releasing any tension,
Stress or anxiety,
Thoughts,
Unpleasant sensations or whatever you want to let go of now.
And feel the gentle expansion and contraction of your body with each breath.
Repeat it a few more times,
Perhaps adding stretch a little bit more to the sides of your body,
Left and right.
Be gentle with your physical self and be present with your breath.
You may close this movement and allow yourself a few moments of complete stillness.
Feel the gentle rhythm of your breath,
Perhaps your heartbeat and the sense of connection with your mind and body that you just cultivated.
And carry this awareness throughout your whole day and your whole life.
And remember that mindful movement is a constant practice and even small moments of mindful connection can have a profound impact on your well-being.
Thank you guys so much for practicing with me and I will see you later.
Bye!
