Okay,
So we'll do some mindful movement for about 10 minutes.
Now,
The intention of this practice is to move slowly,
First of all,
And notice experientially movement,
How it's going,
Where we feel it in our body.
And also,
When we're stretching,
To notice our limits and observe our limits.
So we're going to have some stretches and we're going to have some flowing movements.
And we first start with a flowing type movement.
So we put our hands together with the tip of the fingers facing in front of us,
Around about the height of our belly.
Keep them together.
And very,
Very gently start moving them apart.
Very gently move them apart.
Maybe about a foot distance.
And then bring them closer together again,
With the palms facing each other.
And before the touch,
Move them out again.
So we have a flowing motion,
Moving in and out.
And this movement,
As with all movements,
Have some discretion about what works for you.
And simply keep in mind the intention.
So feel free to adjust any movement,
Just bearing in mind we want it to be slow and exploratory.
So notice your breathing.
And possibly at some point,
The movement of the breathing may start being similar to the movement of the hands.
Or maybe not,
But notice either way.
And now with the palms together.
And drop the hands down.
And now we will gently move the left arm up sideways.
In fact,
It doesn't matter,
We just move the left arm up in whatever way is suitable.
So gently,
In our own way,
Moving the left arm up.
If it's appropriate,
Above the head,
Or wherever your limit is.
And then gently bring it down again.
Gently bringing it down.
And notice,
Is there any difference between the sensation of the left arm and the right arm?
And then again,
Lift the left arm up.
Gently lifting it up.
Is there any tension anywhere?
Is there any tension in other parts of the body?
And what happens at the edge?
So keeping it up,
Notice the breathing.
Notice the stretch.
And gently bring it down.
And notice the difference in sensation between the left arm and the right arm.
And if there are any thoughts,
Any judgments,
Just notice it.
See if you can simply notice how it is just part of the field of experience.
And letting it be.
Notice if there's any flavor,
If there's any pleasantness or unpleasantness somewhere along the scale.
And recognizing that the practice is simply noticing.
And now we do the same with the right arm.
So gently,
Deliberately,
Slowly lifting it up.
Which part of the body is helping?
Stretching to whatever way feels appropriate.
Again,
Noticing the breathing.
And gently,
Deliberately bringing it down.
And then again,
Lifting up.
Lifting the right arm up gently,
Deliberately.
Stretching up almost perhaps like trying to pick a fruit.
And dropping it down,
Dropping the arm down.
And now we'll do a gentle shoulder movement.
Lifting the shoulders up,
Both shoulders.
Noticing how the breath gets affected.
And bringing shoulders down.
And one more time.
Lifting the shoulders up.
And bringing the shoulders down.
And a gentler turning of the head.
Gently turning the head to the left.
And then turning it to the right.
Slow,
Deliberate movements.
Bring a bit more aliveness to the body.
There's no right or wrong way.
Bring the head back to its normal place.
It's simply an opportunity to observe whatever is happening.
Maybe with an attitude of curiosity and kindness,
If appropriate.
And now to end,
We go back to the first exercise.
So putting the palms of our hands together around the level of the belly.
Fingers pointing outwards in front of us.
And gently moving the hands apart.
About a foot or 30 centimeters apart and then moving them together again.
Close.
And possibly have a gentle,
Flowy motion.
And feel free to play around with the pace.
Explore the movement.
Noticing sensations,
Thoughts,
Judgments.
Everything that's going on.
And then putting the hands on the belly in whatever way feels appropriate.
And ending this meditation with the sound of a bell.
