Allow yourself to move into a comfortable position for meditation.
You may wish to sit or even stand for this meditation,
Which is designed to uplift and awaken the body.
But you can also lie down or move into any position that feels good for you.
We'll be inviting some movement into the body,
Beginning with the feet and progressing towards the head.
You can keep your eyes open with a soft gaze,
Or you can close them.
Allow yourself to find just the right level of movement that feels good for you.
Bring your awareness to your toes,
And give your toes a little wiggle,
A little shake.
Feel the sensation of your toes wiggling,
And then release your toes to stillness,
While remaining aware of that quality of energy.
And let that quality of energy drift up towards your ankles,
Until it expresses itself with a wiggle or a shake of your feet and your ankles,
Letting the movement naturally extend from that feeling of energy in your feet and your ankles.
And when you're ready,
Return to stillness.
Continuing to move up the body,
Bring a progressive,
Gentle wiggle to the lower legs and feet.
Maybe this is a little shimmy,
A shake through the feet,
Your ankles and lower legs,
Feeling that quality of energy as they wiggle,
And then releasing to the stillness.
Feel this quality of energy movement in your legs,
And begin to rotate your legs side to side,
As if your feet were windshield wipers,
Moving from side to side.
Now point and flex your feet a few times.
Point and flex.
Point and flex.
Point and flex.
And releasing to stillness,
Taking a deep breath as you feel the quality of energy in your legs,
And letting that sensation continue moving up towards the hips.
Notice in what way your hips may wish to move and shift,
Allowing the breath to support that movement.
Maybe it's another wiggle or a shimmy,
A gentle rocking from side to side,
Or stretching on the diagonal with one leg reaching down,
Pulling the hip with it,
And then the other leg reaching down,
Taking a moment to move your hips in a way that feels right for you,
And release into stillness.
Feel that quality of energy in the feet,
The legs,
And the hips.
Stretch up towards the torso and chest,
Taking a deep breath in that expands the space between your ribs,
And exhale.
And allow your torso and chest to find a gentle movement that feels right for you.
Maybe you're continuing to breathe deeply and feeling that movement between your ribs,
Or maybe you're shimmying your chest a little from side to side.
And when you're ready,
Release back towards stillness,
Feeling your arms and your hands,
Bringing that quality of energy into your arms and hands,
Maybe just stretching out through your fingers.
Maybe you want to give your hands and lower arms a little shake,
Let your shoulders get a little shake.
Gentle,
Gentle movement in a way that feels right to you,
And then releasing into stillness.
Now bring your awareness back down to your feet and allow the sensation of movement,
Maybe with a gentle shake or some type of physical movement,
To travel up the body from your feet all the way to your head,
As if you were shaking water off of your body,
Allowing the body to gently shimmy from your feet to your head.
A couple times,
Letting that movement move across the body like a wave,
And release into stillness.
Using your breath to continue that flow of energy,
Even in the physical stillness.
Inhaling to draw the energy flow up through the soles of your feet like a wave,
Traveling up the legs,
The hips and torso,
The chest and shoulders,
Out the arms and each of the fingers,
Rising up to the top of your head,
And then exhaling to send that energy through the top of your head.
So you're inhaling through the soles of your feet,
Feeling the breath travel up the body and exhaling out through the top of your head.
Seven breaths,
Seven waves of movement.
When you're ready,
Release the control of the breath and visualization Just notice the sensations in your body,
Feeling what you're feeling,
Observing any changes in the body since you began this meditation.
As you start to bring your awareness fully into the room,
You might like to give your arms and legs a gentle squeeze with your hands.
Welcome yourself back energized,
Alive and present.
