Hi,
I'm Liz.
Thank you for joining me in this meditation with body,
Movement,
And awareness.
Meditation through movement provides as calming and energetic a practice as sitting on a meditation cushion,
Lying in bed,
Or walking.
There are so many wonderful ways to practice meditation and it is enjoyable to try a variety of different ways to help us achieve our meditation goals.
This is a short meditation through principally upper body movement and breath awareness.
I invite you to do this meditation standing,
However you are welcome to do this sitting if you prefer.
Okay so let's begin.
Standing with your feet about hip width apart,
Toes facing forward,
Your knees are soft,
Feel your feet ground into the earth.
Arms are directly at your sides.
Take a deep breath through your nose.
As you do this raise your arms overhead as though you are scooping up all the air and energy around you.
Reach for the sky.
Raise your hands in prayer and exhale as you bring your hands down to your heart center.
Bringing that life and energy into your heart.
Once again take a deep breath.
Reach for the sky.
Really extend yourself.
Point your fingers up,
Palms facing one another.
Think of elongating your spine.
Clasp your left wrist with your right hand and bend slightly to your right.
Exhaling as you do this and breathe.
Feel the stretch along your left side body from your underarm all the way down to your waist.
Do not let your left shoulder roll forward.
Keep your arms parallel to your ears.
You do not need to make this a deep bend to the side.
Think of this as pulling and lifting your wrist to the right side.
Exhale as you come back to the center of your body.
Now clasp your right wrist with your left hand.
Exhale as you lean to your left.
Once again pulling your wrist to your left side.
Feeling the pull along your right side body from your underarm all the way to your waist.
Inhale.
Exhale as you come back to the center.
Standing nice and tall,
Feeling the support of the ground underneath you.
Exhale and bring your arms down to the sides of your body.
Take another deep breath.
Roll your shoulders back and squeeze the muscles of your upper back.
Feel them contract.
Hold here for a few seconds.
Exhale and release your arms.
Release your shoulders and let your arms fall to your sides.
Once again inhale.
Take your arms overhead and say gently,
I am well.
Bring your hands to the center of your chest as you say,
I am healthy.
Now take both hands and place them at the small of your back right above your waist level.
As you do this,
Take a deep breath and slightly arch the small of your back as you lift your chest to the sky and breathe.
I am well.
Exhale.
I am healthy.
Once again,
Breathe into your chest feeling the energy,
Feeling light coming into your heart center.
Exhale.
Release your hands.
Release your breath and relax.
Relax.
Release.
Stand tall like a mountain.
Feel your feet receive the energy from the earth.
As you lift your arms once again to the sky simultaneously feeling the light and energy from the sky.
I am well.
Hands in prayer.
Exhale bringing your hands to your center of the chest.
Exhaling I am healthy.
Exhale the energy and the connection to the sky and to the earth.
Relax.
Release.
Breathe.
Become aware of your body and feel what your body feels like.
Be grateful for your body.
Once again,
Reach overhead with the right hand pointing to the ceiling.
Exhale lift the left knee.
Exhale let the knee and the arm come down.
Once again lift the right arm,
Lift the left knee to waist level or higher.
Hold on to a chair if you need to balance.
Exhale bring the arm and the knee down.
Let's change sides now.
Left arm right knee.
Inhale lift the left hand.
Lift the right knee.
Hold on to a chair if you need to for balance.
Exhale let them come down gently.
One more time.
Lift your left arm.
Reach for the ceiling.
Lift your right knee.
Exhale bring both limbs back down gently.
Once again,
Awareness to your body.
How it feels.
Relax.
Release.
As we come to the end of our short movement meditation,
Thank your body for all it does for you on a daily basis.
Inhale I am well.
Exhale I am healthy.
Thank you for being here and remember you are strong and you are loved.
Bye
