Hello and welcome.
I'm Jessica Kirshner and you are listening to a mindful,
Modern living,
Guided meditation.
Today we'll explore the connection between movement and stillness,
Two practices that complement and strengthen each other,
Helping to reduce stress and cultivate a sense of balance.
Often when we think of meditation,
We focus on sitting still and quieting the mind.
But in reality,
Movement and stillness are deeply interconnected.
Movement,
Whether mindful movement,
Free-form exploration,
Or structured exercise,
Helps to shift and release built-up energy in the body.
It creates space for stillness by allowing us to feel more grounded,
Settled,
And present.
When we move our bodies,
We create an opportunity to release tension,
Shift emotions,
And clear the mind.
And once that energy has been acknowledged and expressed,
We can then settle into stillness with greater ease,
Allowing our body and mind to fully relax and integrate.
In the tradition of yoga,
The practice of asana,
The physical postures,
Prepares the body and mind to sit in stillness for meditation.
Movement creates spaciousness,
Stillness allows us to process,
Rest,
And restore.
Together,
They create a powerful synergy that supports overall health and well-being.
Today,
We'll explore this balance by bringing mindful awareness to stillness,
Acknowledging the subtle movement that remains even in moments of quiet and calm.
Let's begin.
Find a comfortable seated or lying position.
Allow your hands to rest gently in your lap or by your sides.
If it feels comfortable,
Close your eyes or soften your gaze.
Take a deep,
Nourishing breath in.
Release it slowly.
Feel the weight of your body supported by the surface beneath you.
Notice any residual sensations of movement in your body,
Perhaps a subtle hum of energy,
A gentle warmth,
Or a soft vibration lingering after the activities of your day.
Give yourself permission to be here,
Fully present,
And acknowledge whatever sensations arise.
Bringing your attention now to your breath.
Notice the natural rhythm of your inhale and exhale.
No need to control or change,
Just observe.
As you breathe in,
Feel the coolness of the air entering your nostrils.
As you breathe out,
Notice the warmth as it leaves your body.
With each inhale,
Invite a sense of spaciousness into the body.
And with each exhale,
Allow any tension or restlessness to dissolve.
Your breath is a gentle anchor,
Always available to guide you back to the present moment.
Now let's shift your awareness inward.
Even in moments of stillness,
There is movement.
Perhaps you notice the gentle rise and fall of your chest,
The subtle pulse of your heartbeat,
The quiet hum of energy flowing through your body.
Where do you feel the most sensation?
Is there warmth in your hands or coolness near your feet?
Notice any areas that feel light,
Open,
Or spacious.
If there are any areas that feel heavy,
Tight,
Tense,
Acknowledge them without judgment.
Don't get wrapped up in their emotions.
Send your breath gently into these spaces,
Inviting ease and release.
Allow yourself to settle deeper into stillness,
Knowing that the stillness is supported by all the movement that brought you to this moment.
As you continue to rest in stillness,
Recognize that movement and stillness are two sides of the same coin.
Movement shifts energy and prepares the body.
Stillness integrates that energy and restores balance.
Each breath you take bridges the gap between the two,
Allowing you to move through life with greater presence and resilience.
With each inhale,
Welcome calm.
With each exhale,
Release what no longer serves your highest self.
Begin to bring your awareness back to the room.
Wiggle your fingers and toes,
Reintroducing movement to the body.
As you awaken slowly,
Notice even how the smallest shift can ripple through the entire being.
Take a moment to acknowledge the balance you've cultivated between movement and stillness.
Feel into the space you've created.
Recognize how gentle movement of your breath anchors you in the present,
And how each inhale invites new energy and each exhale releases tension.
Movement and stillness,
Two practices that support and nourish each other.
As you step back into your day,
Carry this awareness with you.
Let the spaciousness of stillness guide your movements,
And let the energy of movement create space for stillness.
Each time you return to this practice,
You strengthen this connection,
Deepening your ability to respond to life with greater calm,
Clarity,
And presence.
When you're ready,
Slowly begin to open your eyes.
Thank you for taking this time for yourself.
May you continue to move through life with balance and ease.
Sending you light.
Stay well,
And I'll see you soon.
