Hello and welcome.
I'm Lisa and I'll be your movement meditation guide for today.
Let's find a comfortable seated position.
And rest the hands on the thighs or the knees.
Take a few deep breaths and let's begin to focus on the neck.
We'll be bending at the neck to bring the right ear towards the right shoulder and then find center before taking the left ear over to the left shoulder with a gentle,
Gentle stretch through the neck.
We are preparing for a lateral spinal wave.
Meaning that we will be moving from side to side with a soft,
Gentle fluidity through the spine.
For now,
Let's just bend at the neck gently.
Folding one ear towards one shoulder while keeping the shoulder girdle pretty level to the ground.
And then taking it over to the other side gently.
Now we'll focus on bringing one ear towards one shoulder and then allowing the crown of head to pull the body in the direction in which it points.
So once we bring right ear to right shoulder.
We'll let the crown of head pull the body to the right side.
A little soft pull and push,
Then we'll draw the left ear towards the left shoulder and gently pull.
Let the body get pulled over to the left side.
Breathing with this gentle sway.
That initiates at the crown of head.
Breathing and allowing for audible exhales to be released and to allow you to let go.
And then feel the body redirect the energy.
Feel that wave traveling from the pelvis up the body.
This time,
Allow the body to sway from side to side.
Like a willow tree.
Allowing the crown of head to be the last thing that comes all the way over to the side.
As you anchor down through one side of the pelvis.
And lean the body over.
We inhale.
And exhale.
Through a gentle,
Soft sway from side to side.
Remember that you can go in both directions.
Feel that energy moving through you.
Feel your rhythm and redirect the energy anytime you feel it.
Now let's explore this gentle nourishing wave from a new position.
Let's come on to our hands and knees with the knees under the hips,
The hands under the shoulders.
And let's start by just again,
Giving some side flexion at the neck to bring the right ear towards the right shoulder as I mirror you here and then the left ear towards the left shoulder.
And then allow the crown of head to pull the body to the side.
If the crown of head points to the left.
The body will slither over to the left.
If the crown of head points to the right,
The body will then gently get pulled and slither its way over to the right side.
Breathing through this gentle wave,
Attempt to keep your elbows straight.
And make the movement soft and easy through the neck.
Nothing forced.
But point the crown of head to the right and then down.
Pull the body gently over to the right.
Then point the crown of head towards the left and gently pull the body to the left.
And whenever you're ready to change direction,
Do so.
Feel how the crown of head is the last thing now to get pulled to the side.
As the pelvis leads the lateral sway.
Breathe with it.
If you wish to make it a little bigger,
Let your knees even gently separate a little wider.
Give yourself a bigger base of support and feel the body sway from side to side.
To side.
Inhaling and exhaling as you Sway your energy around.
Swish it around.
And breathe it in.
This one I like to say is more of a blowing of a willow tree in the wind.
Whereas when we lead from the crown of the head,
It's more as if we're slithering like a snake on our belly.
Again,
We can try this from a different position,
So let's bring it up to a standing posture from here.
Let's stand with the feet about shoulder width apart.
We'll soften up at the knees and spread the toes.
And let's start again.
By bending through the neck,
Side flexion,
Bringing right ear towards right shoulder.
Gently.
And then letting the left ear come towards the left shoulder gently.
Keeping the shoulder girdle fairly still.
Keeping the knees slightly bent.
Finding the softness in the movement,
Nothing forced.
And then allowing that movement to turn into a gentle wave.
So as we bring the right ear to the right shoulder,
We'll let the crown of head pull the body to the right,
Then left ear to left shoulder,
And the crown of head pulls the body to the left.
See if you can feel that movement that initiates at the crown of head.
Travel to the shoulder girdle.
Travel to the pelvis.
See if you can feel a tilting of the pelvis.
As the end result there.
Feel the shifting of weight.
From one foot to the other.
As you inhale,
And exhale through this move.
Breathing with the movement.
Remembering that there is no perfect wave.
There is only your wave.
Your rhythm.
Your body.
Your experience in the movement.
So feel your body as it moves.
Slithers like a snake.
On its belly,
Being led by the crown of head.
And notice how you shift your weight from one leg to the other.
Notice the gentle stretch that occurs along the side body with this.
And change direction.
To feel the wave travel up the body.
Finishing at the crown of head.
Releasing through the crown.
Here the pelvis initiates a push towards one leg and the rest of the body follows.
The crown of head is the last thing to shift.
As we breathe,
As we inhale.
As we exhale.
From side to side here blowing like a willow tree in the wind.
Attempting here to keep the body squared forward as we move in the frontal plane of motion.
Everything squared forward.
Remembering that you can move in both directions.
But when changing direction,
Do so with awareness.
Clarity with intention.
Just as you would in life.
Let yourself explore the space between strength and softness.
Between stability and movement.
Between holding on.
And letting go.
I am grounded.
I am connected.
I am present.
I am moving.
I am alive.
I am grounded.
I am connected.
I am present.
I am moving.
I am alive.
I am grounded.
I am connected.
I am present.
I am moving.
I am alive.
There is strength in fluidity.
There is freedom in letting go.
Thank you for moving with me today.
Keep moving like water.
