Reset & Refocus (Movement Meditation)

This short meditation uses physical, gentle movement to refocus your attention, release tension and help you reset physically and mentally for the tasks ahead. This meditation is approximately 12 minutes long. Enjoy!

Transcript

This meditation is to help you release and reset using movement. You can sit or stand for this and if you feel like changing halfway through that's perfectly okay too. I would recommend you stand if you can but do whatever you feel you need right now. With your feet comfortably apart, Your back straight but soft, Your arms by your side. Take a few moments to settle yourself. Gently let your eyes close or lower your gaze to a soft point on the floor. Let your chin drop down gently towards your chest just to a comfortable point. Are you stiff or soft? Are there any points of discomfort? If you feel any discomfort or pain you can gently move, Twist, Roll any joints that might be uncomfortable until you come back to a place where you feel soft and relaxed in that part of your body. You might like to slowly give a little bend and bounce in your knees until you come to a comfortable standing position with your feet flat on the ground, Knees soft and slightly bent or if sitting just rotate and flex your ankles and knees a little. You might like to imagine a ball of warm glowing white light sitting just behind your belly button. Imagine if filling that region of your torso. Is it pulsing? Is it a constant glow? How bright is it? Is it just a glimmer? Imagine that ball of warm light gently rotating right and left swinging on an axis. You can softly allow your torso to rotate back and forth with that warm light as big or small as you like, Gently rocking in a warm breeze. The power of this glowing light creating movement around it. You may notice your arms, Are they tight or relaxed? With each swing you can let them hang and loosely flap like cloth in a wind. You may like to visualise any unwanted tension or emotion dripping from your fingertips like water from cloth as it hangs in a breeze, Dripping and releasing with each swing. You can allow any emotions or thoughts to fall knowing you can pick them up later. They'll be there on the ground for you, You just can release them from this meditation if you don't want them here. You can go with those thoughts if you want, If they occur. Anything is perfectly welcome in meditation but you can return your attention at any time to that gentle movement from that warm light just behind your belly button and how it creates movement throughout your body, Just noticing that feeling. You may like to explore how it feels to turn that ball of light from an axis swing right left into a pendulum that swings back from one hip to another, Back and forth, Back and forth. Or perhaps it swings round and round like a tetherball. Just let it flow, It feels natural to you. Where do you notice the shift in movement in your body as that light changes direction? It's a movement you prefer, You can just go with that. And at your own pace you can slow the movement down to a gentle rocking, Almost at stillness, Just a slight movement, Just noticing how your body instinctively takes you there until you come back to stillness and center. How do you feel in this newfound stillness? Are you noticing any sensations in your body? Do they spread throughout your whole body or are they particular parts? You feel new sensations, Perhaps warmth, Coolness, Tingling, Relaxation, The stiffness, Anything's welcome, Just notice it. And as we come into the final stage of the meditation, You may like to slowly wiggle in your shoulders and neck and get some movement back. You might like to lift your arms slowly above your head, Noticing all the movement that takes in your body to reach up, Straight but soft, Bringing your palms together and interlacing your fingers, Noticing that point of connection of your two hands. Imagine a rope stretching from your knotted palms, With that ball of warm light at the top of it like a hot air balloon, Gently pulling you upwards towards the sky, Whilst you're also firmly tethered to the ground through your strong and stable feet. That warm light might like to move from side to side, Round and round, Creating movement in your body, Just allowing whatever movement feels natural. And you can gently release from this stretch, Dropping your clenched palms down in front of your heart, Bringing that warm ball of light with it, Down in front of your heart. And when you're ready, You can open your eyes and draw the meditation to a close.