Hi there,
This is Olga Lucia from IKUNES here and today I would like to share with you a dance meditation practice or a mindful movement with music practice for those times when we are finding challenging to deal with uncertainty.
When uncertainty is challenging for us,
It means that we consider uncertainty or uncertain situations as negative and we see them or interpret them as a threat,
As something negative to us.
As a consequence,
Our thoughts,
Behaviors and our emotions will go directed to minimize or eliminate that threat but this is an uncertain situation,
So we actually don't know what is going to happen and normally we are expecting the worst case scenario and we prepare and act towards that situation and most likely in an inappropriate way.
It brings frustration and increases our stress levels.
Additionally,
When we are in this fight with uncertainty,
It opens space to anxiety and worry which means we will start to fear every little cue,
Negative thing that appears to us.
We will be really alert trying to find the right cue which will be probably negative.
So we have a negativity bias there.
Now our line of thought will be always focused on what this situation will bring to me in a negative way what horrible thing can happen to me or to my family or to my loved ones or around me.
It's not focused on how can I solve the problem.
I start to be limited cognitively and my question is never how can I make things better for me but how this will be harmful for me.
It of course will bring even more discomfort and more pain.
What can we do?
Mindfulness is a great tool to use during these times because although yes,
The situation can be uncomfortable,
It can be uncertain or it can be stressful I will not be adding pain to the already painful situation.
When I'm mindful,
I see the situation as it is and I don't add color and spices.
If I have a hand here,
It's just a hand.
It's not a big hand,
An ugly hand or a small hand.
It doesn't matter,
It's just a hand.
And then in a situation,
The situation it is that it is and I allow it just to fall,
To evolve without any expectations but I can be ready to act in case the situation would require that in future.
I can think about how can I make things better for me now and how can I act in a way that I can make things better for me in future if certain negative situations happen.
Normally we exaggerate,
We expect things to come worse than they really are or if they come in a negative way,
We are able to deal with them better than we feel we can do it at that moment when we are feeling the worst case scenario.
I hope you can enjoy this practice.
I will be giving some instructions of what to do but you feel free to add extra movements so that you are dancing all the time or moving side to side or from the back.
Just feel free to explore movement with the music.
Dancing,
Mindfulness and music in combination are great to produce,
To promote positive states.
I hope this practice is beneficial for you.
We will start from a standing position.
Leave your feet a little bit apart in a way that you feel balanced and grounded.
Your spine straight,
Shoulders relaxed,
Chest open and your chin slightly down.
Whenever you are ready,
Just for a moment close your eyes.
Take one deep breath and connect with your body.
Then continue breathing normally.
Feel your body.
Notice your posture.
Notice the contact between your feet and the floor.
In that position,
Take two deep,
Slow,
Relaxing breaths.
And with each inhalation,
Notice the body expanding and creating space.
And with the exhalation,
Let go of any tension.
Then continue breathing normally.
Notice how you feel.
Take one deep,
Slow,
Relaxing breath and at the end of the exhalation,
Connect with your legs and your core.
Make them strong.
Softly open your eyes and notice that a thick fog starts to appear.
But you don't feel afraid because the energy around this fog is cool.
It seems fun.
You feel curious.
It has a very pleasant smell.
It is unknown but you feel strong and confident.
Observe with curiosity.
Start to move side to side.
Each time you move,
You sense a different smell.
You want to explore more.
Move your body up and down diagonal in different directions without moving far from your spot.
You can feel that a sunbeam touches your skin.
It is like it is talking to you.
It will show you the way out.
Each time the bell rings,
The sunbeam appears showing you where to go.
Pay attention to it and while you do so,
Stay connected to your core,
To your breath and to the music.
Move freely following the sunbeam,
Visual imagination and dance.
You have reached your destination.
This is a beautiful place with many trees,
Flowers,
Colorful butterflies and a very pleasant smell,
The smell of nature.
You can turn around to appreciate the whole place.
Dance while you explore and while you admire nature.
You notice a very special spot.
It is calling you.
There you can recharge and revitalize your spirit,
Your mind,
Your body.
Once there,
Take one deep breath and at the end of the exhalation connect with your core and your hips.
Feel your feet and the connection with the core.
We will start to reinforce our connection with the place.
And to do this,
Bend your right knee while gently pushing your right hip down,
Like if you want to reach the ground with the hip.
Left leg stays straight but knee soft.
Now straighten your right knee and bend your left knee.
Gently push down your left hip.
Do this alternating motion a couple of times.
And imagine that energy is coming in form of clear light from the ground,
Reaching your core and expanding throughout your body.
Come back to a neutral position and take one deep and slow breath.
We will start with our loving kindness practice and you will start to gather good things you wish for you.
You can absorb those through the tip of your fingers.
Each direction has different qualities.
Slowly breathing in,
Raise laterally your arms.
May I be well.
Through the tip of the fingers,
You will be collecting this wellness energy.
Just feel how it comes to you and reaches your core.
When your arms are up and palms together,
Wait for a moment and slowly start to breathe out.
May I be happy.
With the tip of your fingers,
Start to attract from the midline this energy of happiness to your heart,
To your core.
Really imagine you are feeling happy.
Open your heart to happiness regardless of the situation.
Repeat this two more times.
Come to center and with your hands on your core,
Notice how you feel.
Now think of what would you like to wish to yourself and let's repeat but with your own loving kindness phrases.
Breathing in,
May I leap with ease.
Breathing out,
May I be peaceful.
Move freely and dance.
Movement,
Intention will make this experience more powerful.
Really connect with it.
Yeah.
Come back to center,
Take one deep breath and with gratitude let the experience go.
Continue breathing normally.
Come to a sitting position,
It can be cross legged or hero's pose or if you prefer you can lie down.
Connect it to your breath,
Follow it with your mind's eye and allow your breath to help you explore.
Let's end this practice sharing our merits.
I will say a prayer but you can use the words that better resonate with you.
From the center of my being I share my blessings with all sentient beings.
May each of us find peace,
Happiness and freedom and may each of my actions,
Thoughts and words contribute to that peace,
Happiness and freedom for all.
Thank you.
