Hi Insight Timer community,
My name is Jewel.
I'm a well-being facilitator in the form of trauma yoga,
Meditation,
And therapeutic art.
At the time of this recording,
I'm also a new mom and I've had to take my fussy baby on many a walking meditation,
So I hope that this helps your family.
We'll start standing,
Spread your toes wide,
And feel the full surface of your foot on the floor.
Firmly ground and root down,
Preparing your body from the bottom up for this experience.
Take a few natural breaths here.
Lift your kneecaps,
Draw your navel into your spine,
And roll your shoulders back.
Crown of your head is lifting towards the sky.
Feel the weight of your baby in your arms.
Take a few easeful,
Deep breaths.
Draw your inhales up from your belly.
Feel your lungs fill with air.
Your chest expand out.
Take a nice,
Slow,
Long,
Intentional exhale.
When you're ready,
Shift the weight into one foot.
Lean into the ball of your foot and your toes.
Peel your heel off the ground.
Exhale,
Place that heel back down.
Shift the weight into your opposite foot.
Press firmly through the ball of your foot.
Peel your heel off the ground.
Exhale,
Gently place it back down.
Keep all 10 toes spread wide,
Evenly placing your weight from big toe to pinky toe to heel.
When you're ready,
Lean into your dominant foot.
Peel that foot off the ground from toes to heel.
Bend your knee,
Lift your ankle,
Lift your foot.
Exhale,
Step down.
When you're ready,
Shift the weight into your opposite foot.
Lean ever so slightly forward into the toes and the ball of your foot.
Lift your heel,
Lift your ankle,
Bend your knee,
And step forward.
Continue to walk around the perimeter of your room with this level of awareness and intentionality,
Noticing how your toes,
Your ankles,
Shin,
Calf muscle,
Knee,
Thighs,
And hips all work together to propel you forward.
Notice your breath with each step as you walk around the perimeter or perhaps pace in your space.
Maybe you bounce baby or sway from side to side,
Perhaps seeing if you can breathe even deeper or slow in control,
Especially if baby is extra fussy,
Wiggly,
Squirmy.
If you've lost the awareness of your feet,
See if you can bring your attention back to your toes,
The ball of the foot,
And heel connecting with the floor,
Rooting you in,
Grounding you down,
Matching that movement with your breath.
Deep inhale in,
Slow exhale out,
Sway with and bounce baby as needed.
With each breath,
Breathe into any sensations you feel resonating throughout your body.
Is there any pain or pressure in your feet?
Tightness and tension in your low back,
Stress and strain in your shoulders.
As you're caring for baby,
You can't lose sight of how you feel.
Take this time to breathe deep and notice while baby is safe and secure in your arms.
Inhale,
Exhale,
Release.
Inhale,
Exhale,
Breathe peace.
Keep a nice steady pace,
Continuing to walk around your place,
Connecting to your breath,
Firmly grounding through your feet.
Inhale,
Exhale,
Release.
Inhale,
Exhale,
Release.
Take a long loving gaze at baby,
Taking a deep inhale and exhale,
Perhaps finding a moment of gratitude for you both being able to connect through this walking meditation and creating some space for serenity and self-love,
Self-care.
Thank you so much for allowing me to guide you and your family.
Yashé.
