Hello and welcome to this mana movement practice.
MANA movement is a somatic modality which weaves together safety and freedom.
So first,
We are going to build safety in our body and nervous system through guided movements with the breath.
And secondly,
We are going to give some space for free expression,
Free flow.
And expression of what we have inside.
It's a very versatile practice and you can do this at any time of the day.
I invite you to approach each movement with a lot of softness and ease.
No forcing.
And I really invite you to tune into yourself,
Into your body sensations.
So once you have familiarized yourself with the movements,
I invite you to close your eyes so you can really be focused on these sensations.
So let's begin.
Please take a comfortable seated position.
And gently close your eyes.
We're going to take a few deep breaths together to release any tensions from the night or from the day.
Inhale through the nose.
And exhale with a sigh through the mouth.
Releasing the jaw inhale And exhale.
Inhale.
And exhale through the mouth.
Now come back to A.
Normal breath.
And just be present to whatever sensations are there at this moment for you.
Sensations in your body.
In your muscles.
What are your thoughts like at this moment?
Your mind like And finally,
Are there any emotions that are present for you right now?
Just notice whatever is present.
And I invite you to set a simple intention for this practice together.
The intention can be something like I'm going to be present.
To my body and to my emotions.
Or it can be something more personal to you.
With the next inhale open the arms wide.
And take a few breaths here and feel the expansion in your chest,
The expansion in your heart space.
Your shoulders are low.
Your chest is open.
And with the next exhale bring the arms down.
And cross your wrists.
And from there,
You're going to.
.
.
Pull the energy up.
From the earth into your spine.
Open up to the sky looking up and exhale release We decide.
And let's continue inhale pull the energy up open up like a flower and exhale release with the side And you can continue this movement at your own pace.
Making your inhale and your exhale as long as you can.
Opening up to the sky and release Now bringing the hands back.
On your knees I invite you to gently look up towards the sky.
And with the next exhale,
You're gonna place your hands in front of you and bow down.
Letting your head drop at the end.
And with the next inhale,
You're gonna roll your spine up.
And look up to this guy again.
And then exhale,
Bow down,
Letting the head drop at the end.
Inhale,
Roll your spine up.
You're gently awakening a wave motion in the spine.
Awakening these non-linear pathways of movements.
In the body one more time and with the next inhale i invite you to gently slide your arms towards your left side place your forearms on the floor and open the wide the right side to the sky And exhale,
Swing your arms towards the front and switch sides.
Inhale.
Stretch and open the side body.
And exhale,
Swing to the side.
Continue a few times at your own pace.
And then coming back to center With the next inhale,
You're going to roll your spine up again.
Coming back.
Into a seated position.
And take a few breaths here to feel the opening of the sides of the body.
Feel the spine starting to awaken.
And with the next inhale you can open your arms wide again.
And this time as we exhale we're gonna wrap the arms around us as if you're hugging yourself.
Drop the head.
And inhale open again exhale hug yourself coming back to yourself and inhale open wide and continue at your own pace.
Exhaling as you come back and inhaling as you open and notice this alternation of Opening.
And.
.
.
Coming back to yourself grounded.
Exhaling through the mouth I need to exhale.
And the next time you're gonna be with your arms wrapped around you,
We're gonna do a fast release version of this movement.
So with the next.
Exhale you're going to exhale really sharply through the mouth almost like a fire breath but through the mouth And the movement is going to be a little bit.
.
.
Quicker and faster and we're gonna really release the arms as we open them.
So inhale here.
Find more.
And then coming back to center and start shaking your hand.
Shaking your wrists and your elbows.
And also gently shake your head.
And we're going to start.
Taking some deep inhale through the nose and some deep exhale with the HA sign through the mouth.
AHHHHHHHHHHHHH Ah,
Ah.
Release all the tensions.
Bye.
Two more breaths.
Ah.
Thank you.
And now come back to center and start gently tapping your chest.
Your breath comes back to normal.
And be present to whatever arises there whatever emotion whatever sensation.
Just notice.
And then we use the hand Take a few deep breaths.
And we're gonna do a now.
Staying centered in our heart center.
We're going to do a few.
Torso circles.
With the next exhalation,
You can place your hands on your knees and around your back and look at your navel.
With the next inhale you're gonna go through one side to then open up your chest to the front and look up.
And exhale going to the other side and completing the circle So,
Inhaling to the front.
And exhaling from the back.
And focus on how this feels in your chest area how you're activating this spiral in your chest in heart space and then imagine that this spiral can travel down through each segment of your spine.
Bringing your awareness to each segment of your spine.
Into lower back and into your tailbone.
Really bring your awareness to this area.
Strengthening your sense of grounding and connection to the earth.
Continue breathing.
And then we want you to change the direction of the spiral so you can start turning into the other direction and imagine that the spiral can now travel up back up through your spine.
Through each segment of the spine.
Out your heart center again.
And this time it can travel up even more.
Into your shoulders.
Into your head up to the crown of your head So your heart can really follow the movement of the spine.
And feel as if you are a bridge between the earth and the sky.
Keep on breathing deeply.
Inhale as you go.
Forward and exhale as you go back.
And from here,
I invite you Start moving your arms as if they were floating.
Around you and just following naturally this spiraling movement so there is really no right or wrong here just really do what feels natural Your arms are like.
.
.
Branches.
Of your three dancing in the wind.
Be caressed by the air.
As your roots are really stable into the ground.
And now you can start exploring.
A free movement flow.
So you can drop the direction of the spiral and really start experimenting with different non-linear movements like waves and circles and spirals.
What are the difference?
Waves and circles and spirals that you can do with your spine and with your arms.
So this becomes really like.
.
.
And after body dance Really stay focused in your body,
In your sensations.
It doesn't matter how this looks like.
It's really you're done.
Your chance of whatever is there for you.
And start really exploring different movements.
How can you take up more space around you?
Are there any other movements that you haven't tried yet?
To the sides,
To the back?
And now I invite you to bring your attention back into your heart.
And feel as if you are dancing around your heart,
Around your center.
And express whatever is present for you inside of you.
Follow your body and.
.
.
How does she want to move?
Feels good.
A few more seconds for this exploration.
And then gently slow this dance down and come back to center.
Take a few deep breaths here.
And just.
.
.
Listen to any sensation.
And you can connect back to your intention of the beginning of this practice.
How does it resonate within you now?
And is there anything else that has emerged for you?
Just listen to whatever arises,
Trusting that it's the right message,
The message you need to hear now.
And we're gonna close the practice with a grounding movement.
So with the next inhalation,
You're going to open your arms wide.
But this time,
You're gonna bring the arms all the way up.
And look up and on the exhale you imagine that you're gonna push your energy down into your center So inhaling,
Collecting this beautiful energy that you've just created around you.
And exhaling,
Grounding this energy inside of you.
Continue a few times.
And really feel the power of this grounding movement.
Connecting you.
Back into the earth and Really sealing your intention.
Once more.
And as we end this practice you can place a hand on your heart,
A hand on your belly.
Amen.
In meditation.
For a few minutes.
Or if you are ready to end the practice now,
You can gently open your eyes.
