Hi friend,
I'm really excited about this meditation practice for you today because it is one that I just naturally do from time to time,
Especially with being on the road.
What is so beautiful about meditation is that it's not just a practice in the mind,
It is also a practice in the body.
We can use intentional,
Slow,
Gentle movement to drop into the heart and the body.
It allows us to feel a shift in our energy,
Our awareness,
And feel a little bit more grounded,
Allowing all the anxiety and maybe the thoughts that are not serving us to float away.
So for this practice you will need just enough space to stand tall and reach your arms outward.
Maybe you even pause this meditation and take it outside.
This is for you and there's no right or wrong way to experience a moving meditation.
So start by closing your eyes if that feels okay.
Standing tall.
Inhale as you open your heart.
Exhale,
Feel the shoulders drop.
Bring awareness into your feet.
Maybe lift your heels and allow them to tap down a couple times.
You are here.
Lift the heels,
Tap them down.
Inhale,
Circle your arms out and up,
Reaching the fingertips towards your ceiling or the sky.
Exhale,
Circle the hands back down to your sides.
Inhale,
Reach it up.
Exhale,
Bring it down slowly.
Inhale,
Really reach out,
Spreading your fingertips wide,
Taking up space,
Reach up.
Exhale,
Bring it down.
Arms rest by your sides.
Inhale,
Reach it out and up one more time.
This time,
Hooking your thumbs above your head,
Opening up your heart,
Your shoulders.
Maybe pulling the elbows down to a 90-degree angle,
Really opening the heart,
Pulling the elbows back.
On your next inhale,
Reach the arms back up high.
Exhale,
Bring the hands over your heart.
Allow the hands to rest over your beating heart.
Inhale,
Reach the hands over your heart.
And start to sway the body side to side gently.
Slowly,
Just feeling into the sensations in your body.
Noticing if there's any resistance or judgment.
Breathing.
Exhale.
Feeling yourself arrive in your body and land.
Inhale,
Pull the shoulders up to the ears.
Exhale,
Roll them down and back.
You can allow your hands to rest by your side for this.
Inhale,
Shoulders come up to your ears.
Exhale,
Drop them down.
One more time,
Roll the shoulders up to the ears.
Exhale,
Drop them down.
Inhale,
Bring your arms out and up one more time,
Reaching up high.
As you exhale,
Grab a hold of your left wrist and take a side bend over to the right.
Expanding the side body,
Opening.
And we just practice this noticing,
This non-judgment.
Lift your heart,
Lift your chin a little more.
Inhale,
Back through center,
Reaching the hands up.
Exhale,
Grab the right wrist and pull yourself over,
Left side bend.
Expanding,
Opening the right side body.
Steady inhale.
Steady exhale.
Inhale,
Lift your heart a little bit more.
Inhale,
Reach it back through center.
Arms rise,
Lift.
Exhale,
This time bring your hands behind your low back maybe.
Interlace all ten fingers,
Opening up the heart,
Finding a bind here.
Drop the shoulders,
Soften your jaw.
Where in your life can you open your heart more?
Inhale,
Feel the heart expand.
Rise,
Pulling the hands away from your low back,
Really opening the shoulders.
Take a breath in.
Take a breath out.
Gently release your bind.
Inhale,
Reach the arms up,
Reaching overhead.
Exhale,
This time forward fold,
So allowing your upper body to fold down.
Hinging at the waist,
Maybe bending the legs a lot so your upper body can really fold forward.
Release your head,
Your neck,
Your shoulders,
Letting your entire upper body hang heavy.
Maybe bring your hands to the inside of your elbows and just sway side to side.
Inhale deeply.
Exhale.
My friend,
Can you feel the letting go?
Feel all your worries just roll off your back.
There is peace right here.
As you get out of your head and into your body,
You can breathe in and exhale.
Let it go.
Feeling the tension in your body float away.
Stay here in this present moment with you and your body,
Staying in the forward fold,
Noticing what happens as the sensation ebbs and flows.
Choosing to stay with your breath.
Inhale.
Exhale.
Take your sweet time,
My friend.
Inhale,
Lifting up halfway,
Pressing your hands into your shins or your knees,
Flattening your back,
Pulling the heart forward.
Exhale,
Fold down one more time,
Allowing your body to completely relax.
Inhale as you slowly,
Slowly start to rise,
One vertebrae at a time,
Inhaling,
Reaching the arms out and up.
Exhale,
Bring the hands back to your heart.
You can stay standing here,
Or if it makes sense to you,
Slowly move into a seated space.
Breathe in.
Let it go.
Notice what this gentle movement has done to you.
Become aware of your awareness,
Noticing your connection to your breath,
Your body,
Your heart,
Your mind.
Inhale deeply.
Exhale.
Thank your body for being the medicine,
The tool,
The very thing you need.
Sometimes,
My friend,
All you need is to come back to you.
Maybe everything that you need to feel a little bit more peace,
A little more present and calm is right here with you,
Always.
Notice this shift.
And if your heart could remind you of a truth right here,
What would it be?
What would your heart whisper to you?
Slow breath in.
Let it go.
Maybe rocking your head side to side,
Taking your right ear to your right shoulder,
Taking your left ear to your left shoulder,
Feeling your heart pull forward,
Your shoulders drop.
My friend,
I hope you recognize that you are safe in your body,
In your mind.
And you can be the very thing you need.
May you continue to drop into your body and into your heart every day.
Breathe in slow.
Let it go.
Take your time,
Maybe exploring any other intuitive movement that you feel you need.
From my heart to yours.
