Moving This Mind Time practice consists of a few gentle stretches that we do,
As best we can,
With full attention,
Just as in all the other practices.
The focus of attention here is the physical sensations that come with the movements.
There can often be a tendency when we're stretching to hold the breath.
It's important simply to keep breathing,
Breathing with whatever's here,
Allowing the stretch,
Staying with the breath,
Breathing with the stretch.
This practice is a great antidote to all the sitting many of us do each day.
It's also good to do if you're feeling a little tired or sleepy.
And remember,
Above all,
Do this practice in a spirit of kindness and gentleness to yourself,
Especially if you have any health limitations.
Don't do anything that might strain or is otherwise inappropriate for you.
You can do these movements standing,
Of course,
But you can also do them sitting in a chair,
If that's right for you.
And as you do these movements,
Just noticing any tendency that might come up to push or to compete with yourself or imagined others.
There's nothing to be achieved here.
It's all about aim – allowing,
Enquiring,
Noticing what's here with matter awareness.
And start by coming to stand.
If that's difficult for any reason,
All these stretches can be done while sitting down.
The most important thing is that you do whatever you need to do to feel comfortable and alert.
Now,
Softening the gaze,
Bringing attention to the body.
So standing,
With the feet more or less hip-width apart,
Feeling the weight coming down to the feet,
Feeling the feet making a strong contact with the floor.
And just standing there for a few moments,
Taking a few more purposeful breaths.
Coming back to that contact with the floor,
Grounding yourself there,
And checking in,
Feeling whatever thoughts,
Feelings and sensations are here,
Right now,
In this moment.
Just feeling the body,
Noticing the mind.
And to warm up slightly,
Beginning gently to start turning the body at the waist,
From side to side,
Just letting the arms swing loosely at your sides,
As you turn from the waist.
One direction,
Then the other.
And finding the pace that's right for you now.
Not pushing too hard.
This is a gentle,
Comfortable movement.
And noticing what's here now,
What thoughts,
Feelings,
Sensations come with these movements.
Any feelings of awkwardness or resistance,
Whatever's there.
And as always,
It's perfectly fine to feel what you're feeling.
Just aiming with whatever turns up in your experience,
Allowing,
Enquiring,
Matter aware.
And feeling what's here now in the arms,
The hands,
The waist,
Shoulders and back.
And gradually slowing,
And coming to stillness once more.
Now,
Noticing whatever sensations are here,
Right now,
In this body.
Standing and breathing.
Now letting both arms float up above your head,
Stretching fingers upwards towards the ceiling,
And linking the fingers of both hands together,
And keep stretching upwards.
Noticing whatever sensations are here.
As best you can,
Keeping the attention with whatever sensations show up.
Allowing,
Enquiring.
Taking thoughts or judgements.
Over and again practising matter awareness.
Not pushing too hard,
But at the same time letting there be some stretch here,
A little bit of challenge,
But never too much.
And when it's right for you,
Slowly bringing the arms back down to the sides.
And what's here in the arms and hands right now,
Any tingling,
Any pulsing,
Any warmth or coolness?
Just noticing.
Standing and breathing.
And now raising the arms up away from the sides,
Till they come parallel to the floor at shoulder height,
Making a T-shape with the arms and body.
And slowly raising the palms so they face away from you,
With the fingers pointing up towards the ceiling.
And keeping the arms parallel to the floor,
Really stretching the fingers upwards and pushing outwards with the palms.
And feeling the stretch here in the arms,
In the wrists and fingers.
And just staying with this for a few moments,
Noticing thoughts.
There may be judgements,
Perhaps a voice that says you're not doing well or you should do better.
Maybe a voice asking when the stretch will finish that you can't hold it much longer.
And if you're comfortable,
Just for a moment turning attention away from any thoughts to the actual sensations in this moment.
Where are the sensations of this stretch most vivid right now?
Is it changing or stable?
Is there a pulsing perhaps,
Or twinging?
Then,
In your own time and when it's right for you,
Lowering the arms and letting them hang by the sides once more.
Standing and breathing.
And what's here now?
And now we'll do some shoulder rolls and you can divide this movement into four parts.
So firstly bringing shoulders up towards the ears,
And then moving them forwards to the front of the body,
Dropping the arms down and letting the shoulders just hang,
And then bringing the shoulder blades together around the back,
And then bringing the shoulders up towards the ears once more.
And then continuing to move in that way in one fluid set of movements.
Just rolling the shoulders and noticing what's here.
And when it's right for you,
Changing direction and just noticing what comes as you do these stretches.
What's here in thoughts,
In feelings and sensations?
Continuing to roll the shoulders.
And in your own time and when it's right for you,
Coming once more to stillness.
Standing and breathing.
And what's here for you now,
In this moment?
What thoughts,
What feelings,
What sensations,
What's here in the body,
In the mind?
Allowing,
Enquiring,
Matter aware.
Standing and breathing.
And when it's right for you,
Beginning to bring the practice to a close,
In your own time,
Coming to move again.
