Mindful Movement Kum Nye

This is a lovely mindful movement exercise that is designed to be a time just for yourself so you can be open with a sense of interest during this practice. You may use this track to increase self-awareness and presence in the current moment.

Transcript

Welcome to this guided movement meditation produced by Kalyana Center for Mindfulness.

This CD is part of the mindfulness-based stress reduction program taught by Eva.

It can also be useful for anybody who wants to be introduced to and guided in mindful movement.

First,

I will guide you through five exercises based on kumjai yoga.

At the end of these exercises there is a period of 15 minutes silence,

Every five minutes indicated by a bell.

Use this silent space whenever you want to sit quietly.

Every exercise and each five minutes of silence is on a different track so that you can adapt the CD to your needs.

At the end of the CD,

Track 10,

I am giving you instructions for walking meditation.

As you practice meditation in this way,

You will be aware when you are present and when you are distracted by thoughts.

This is a part of the practice.

This guided movement meditation helps to bring more presence into your daily life,

As it will get easier to pay attention to body sensations during your daily activities.

The exercises are done in the sitting or standing posture.

So please have an appropriate chair ready.

If you are able to sit cross-legged on a mat,

Please do so.

Make sure that your buttocks are supported by a cushion to keep your back upright and your knees on the floor.

If this position is not comfortable,

Please sit on a chair.

Throughout this CD,

Only do what feels right for your body to do.

Don't force yourself into a position or overstretch any part of your body at any point.

Do experiment with your limits,

But also be kind and gentle with yourself.

The more often you do these movements,

The more flexible,

Alive and healthy your body will feel.

Now we start with the exercises based on Komnaya Yoga.

We start in a sitting posture,

So please sit down on your chair.

Do not use the back of the chair for this exercise,

But sit forward to the edge of your chair,

Your knees and feet apart,

The back straight and relaxed.

Take a moment to feel your body sitting here in this posture.

The contact of your feet to the floor,

The buttocks on the chair,

Your shoulders relaxed,

The chin slightly tucked in.

The following movement is called loosening up.

It relaxes the upper part of your back,

Especially the muscles in your shoulders,

And it also relaxes your hips.

Put your hands on your knees and hold your arms straight,

But not stiff.

Keep your head facing forward throughout this whole exercise,

As if you would be looking straight ahead,

But you might choose to close your eyes.

Breathe quietly,

Your lips a little bit apart.

Now,

Very slowly,

Turn your right shoulder forward,

As far as you can,

And at the same time move your left shoulder backwards as far as possible.

Keep your right arm straight and let your left elbow bend.

Take about 15 seconds for this movement.

The shoulders should move independently from the head.

This may feel a little strange at first.

Now slowly move your left shoulder forward,

As your right shoulder moves back,

Straightening your left arm and allowing your right elbow to bend.

Move very slowly,

Sensing any feelings that awaken in your body.

Feel the stretch in your back and neck at the end of the movement.

You may feel sensations of warmth there.

Move your shoulders slowly back and forth in this way,

Three to six times.

Keep your head facing forward.

Take your time to move slowly.

Make sure to move your shoulders all the way back and all the way forward.

At the end of your cycle,

In the silence that follows,

Sit quietly,

Connected to your body,

Aware of any sensations that are present and rest within yourself.

Keep your head facing forward.

Keep your head facing forward.

Keep your head facing forward.

Keep your head facing forward.

The next movement can again be done in the sitting posture and it is called touching feeling.

This exercise releases tension in the neck and shoulders.

Feel your whole body sitting,

Feet and knees apart,

Aware of the contact of your feet to the floor,

The weight of your body on the chair and rest your hands on your knees.

Relax your belly.

Now,

As you breathe in,

Very slowly lift your shoulders as high up as possible,

Allowing the position of your hands to shift as needed.

When you find you can't move your shoulders any higher,

Relax while still holding them up.

And you may find that they can be raised a little more.

Your neck is resting between your shoulders,

Hold your breath for a moment and lightly imagine your neck to be as soft and warm like the neck of a happy baby.

As you breathe out,

Very slowly move your shoulders back and down,

Millimeter by millimeter.

Be aware of any sensations in your neck and along your spine.

Keep your belly soft,

Arms and hands relaxed.

Maybe there's a sense of warmth and softness in your arms.

When your shoulders are all the way down,

Move them forward a bit and slowly,

Slowly upward again.

Continue to circle your shoulders up,

Back,

Down,

Forward and circle three times in this direction.

And then find a place in the movement where you can comfortably change direction.

And circle three times very slowly in the other direction.

Be aware of any tiny sensations you feel along the way.

Sit quietly in the silence that I have heard you say.

Sit quietly in the silence that follows.

Be aware of any sensations in your body,

Expanding the felt sensations into the whole of your being.

Be aware of any sensations in your body,

Expanding the feel sensations into the whole of your being.

Be aware of any sensations in your body,

Expanding the feel sensations into the whole of your being.

Be aware of any sensations in your body,

Expanding the feel sensations into the whole of your being.

Be aware of any sensations in your body,

Expanding the feel sensations into the whole of your being.

Be aware of any sensations in your body,

Expanding the feel sensations into the whole of your being.

Now stand up for the next exercise.

It is called healing body and mind,

And this movement relieves tension in the muscles along the sides of your body.

Stand with your body well balanced,

Your feet about a foot apart,

Your back straight,

Your arms relaxed at your sides.

Be aware of the contact of your feet to the floor,

Your knees are not locked,

Your shoulders relaxed,

The chin slightly tucked in,

And your lips a tiny bit apart.

Now,

Breathing in,

You slowly lift your arms in front of you,

Until they are all the way up overhead with the palms facing forward.

Your arms are soft,

Your shoulders relaxed,

And as you breathe out,

Slowly bend to the right side,

Reaching out with your arms,

And keeping your knees straight,

But not locked.

As you bend,

Let your pelvis move slightly to the left,

So your weight is balanced on both feet,

And the curve on both sides of your body is as long and graceful as possible.

Loosen the muscles of the waist,

Neck and shoulders,

And allow your left hip and the ribs on the left side to open like a fan.

Let your left arm come close to your ear,

And your right arm lowers a bit towards the ground.

Keep your mouth slightly open,

And allow your breath to flow evenly.

Breathing in,

Slowly return to an upright position,

And in a continuous motion,

Reach to the opposite side while breathing out.

Let your belly be relaxed,

Move as gradually as you can,

Feeling any sensations within your body.

Do the complete movement to the right and left three to six times,

And relax a bit more each time.

Breathing in,

Slowly return to the opposite side,

And in a continuous motion,

Reach to the opposite side,

And relax a bit more each time.

At the end,

Bring your arms slowly down in front of you.

Stand quietly,

Well-grounded,

Aware of any sensations,

And during the following silence,

You can stand or sit down,

Keeping your awareness in the body,

Expanding any sensations you are aware of,

Breathing quietly,

Being aware of just being.

Breathing in,

Slowly returning to the opposite side,

And breathing out.

Breathing in,

Slowly returning to the opposite side,

And breathing out.

This next movement is called expanding awareness,

And release this tension in the upper body and shoulders.

Sit again forward on your chair,

With your knees and feet apart,

To have a solid base for this exercise.

Place your hands in your lap,

With the palms up,

The right hand held in the left.

Loosen chest and belly,

Settle your neck down between your shoulders,

And relax any tension in your spine.

Now gracefully lift your arms up along your chest,

All the way overhead,

Finishing with the palms facing forward.

Imagine a huge ball of energy in front of you.

Slowly open your arms and move them down in arcs,

As if encircling this ball of energy with your hands.

Feel the sensations of energy in your hands and arms that this movement stimulates.

As you round the bottom of the ball with your palms up,

Cross the right wrist over the left without touching them,

And in a continuing movement twist both your wrists until the palms face away from you,

While lifting your hands slowly and gracefully in front of you,

All the way up overhead,

Until you are both outstretched overhead,

And then again move your arms down,

Encircling this energy ball once again with your hands.

Keep your elbows and hands relaxed throughout,

And do this movement at least three times continually,

With each repetition relaxing more deeply,

Allowing the sensations awakened by the movement to spread throughout your body.

Breathe very softly,

The lips lightly apart,

Belly and chest relaxed.

At the end adapt a downward movement to bring your hands to rest on your knees.

Sit quietly for the duration of the following silence,

Resting in the sensations of your body,

Experiencing your beingness.

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The next movement is called flying,

And it calms the restless flow of thoughts and generates feelings in the heart center.

Stand well balanced with your feet about 10 centimeters apart,

Your back is straight,

And your arms relaxed at your sides.

Feel the touch points at your feet,

And stay well rooted during this exercise.

Knees are not locked,

Shoulders are relaxed,

Chin is slightly tucked in,

Lips a little apart.

Now slowly lift your arms away from your sides,

Keep your shoulders and arms soft as you move,

Until your arms are all the way directly overhead,

With the back of the hands facing each other and the fingers straight.

Close your eyes and feel the sensations in your body.

Relax your legs and make sure your back is not bent backwards.

Now slowly move your arms,

Increasing the distance between them in a balanced and equal way.

Take a lot of time to bring your wings,

Your arms,

All the way down to your sides again.

Pay attention to the feeling tone as you move,

As if seeing with the inner eyes of the senses.

Let energy flow into your heart center.

As your arms descend,

You might feel heat and energy surrounding your arms and hands.

Move your arms very slowly up again.

And when they are overhead,

Stretch up slightly,

Keep your legs relaxed.

This stretch clears and settles the mind.

Continue this movement three to six times and try slowing down even more.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

During the following silence,

You might stand or sit down,

Staying fully connected to any sensations you're experiencing.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

Relax your legs and feel the sensation in your body.

You are at the end of the movement exercises.

If there is a sense of well-being,

Be aware of it and have some appreciation for having taken the time to disconnect from your active life and for having connected with a deeper sense of being.

See if you can bring some of this calmness and presence,

Some of this art of being into your life as you go through your day.

Beep and stabilize for this are five To and from God,

To this RichHeret Hubble.

You.

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And make sure your body continues to be upright,

Relaxed and dignified.

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At times it can be helpful to use a little label in the back of your mind saying lifting,

Moving,

Placing.

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Make sure your main focus is on sensing your feet.

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Reviews

Hello beautiful 🐉💚🐉💚🐉Thank you so much for the wonderfully movements 🐉I’m feeling glimmers all over 🗺️have a blessed day 🕉️Namaste

Love this kum nye practice. Very calming voice.