Movement Inclusive Meditation

We find a way to include the heart and/or pelvis in this movement inclusive meditation. You get to choose the speed and intensity of the movement.

Transcript

Hello,

My name is Matthew Inoa and I welcome you to this movement-inclusive meditation.

So before you begin,

Make sure you find yourself comfortable in the room that you're in.

So the lighting is the way you want it.

What you're wearing is comfortable.

The temperature in the room,

If you want,

You can light a candle.

I'm going to give you about 30 more seconds to get yourself situated the way you want to be.

It's preferable that you're seated on the floor,

Maybe with something underneath your bum or butt with your legs crossed.

You can place your hands,

Palms down on the knees or you can,

Sometimes you might want to grab the shins or the ankles or an ankle with your two hands so you can have connection between your hands and the rest of your body.

And then the eyes can be either closed or looking through the eyelashes if you'd like to have a little bit of awareness around you when you are meditating.

So either closed completely or looking just through the eyelashes,

Not wide open eyes as in you'll tend to get distracted.

But if you want to look through the eyelashes,

That's okay.

And so,

As I said,

This is a movement-inclusive meditation.

So we're going to be working with coordinating movement with breath and your focus attention.

So you've got two options for where to direct your attention during this exercise.

You can be focusing either on the heart or on the pelvis.

If you're focused on the heart,

You'll be,

It's like you're drawing a circle in space with your heart forward and backwards,

Making a circle in space and you'll begin clockwise.

So you breathe in the nose as you circle forward,

Breathe out the mouth as you circle backward.

If you're focusing on the heart,

Make sure that the head is not leading the experience,

The brain,

The mind,

The head,

The neck is not leading the experience.

Instead,

The heart is leading the experience.

In the nose forward,

Out the mouth backward.

In the nose forward,

Out the mouth backward.

That would be my rhythm right now,

But you'll find your speed and intensity as the exercise continues.

It's giving you some silent parts where you can tune into the speed and intensity that makes the most sense for you right now.

You have another option if it's not that you don't want to focus on the heart in this moment,

You can be focused on the pelvis and with the pelvis,

You'd be drawing a circle on the floor,

Like with your pelvis,

Kind of drawing a circle on the floor or the whatever you're sitting on.

And still,

As you come forward,

Breathing in the nose,

As you come backward,

Breathing out the mouth,

In the nose and out the mouth,

Drawing a circle with the pelvis.

So you've got those two options.

That's the basics of what's going to be happening.

It's quite simple.

You're just doing everything you can to stay focused on the movement and the breath together with your mental attention,

Either in the heart region,

Drawing a circle in space or in the pelvic region,

Drawing a circle on the floor.

You can begin when you're ready.

Breathing in the nose,

Rotating forward,

Breathing out the mouth,

Rotating backwards,

In the nose,

Forward,

Out the mouth,

Backwards.

You're going in a clockwise fashion,

At least initially here in the beginning.

You're going to be doing this from your perspective.

Remember to check in with the speed and intensity that feels good and allows you to stay really present with what's happening.

Sometimes when there's agitation in the body or the emotional state of the mind,

I notice it goes quicker and other times it's slower.

In the nose,

Out the mouth.

Each time your attention wanders away from either the heart or the pelvis,

Just bring your attention back.

Allow yourself to be mesmerized by your own heart or pelvic rhythm.

In the nose,

Out the mouth,

In the nose,

Out the mouth,

Forward and back,

Forward and back,

Or round and round in the pelvis on the floor.

You may find at different times that you want to switch your attention,

So sometimes you'll spend some of the time in the heart and some of the time in the pelvis.

Other times when you practice this,

It'll be the whole time in one or the other.

Now allow the spinning to slow down until you come to a center point.

You don't have to stop the spinning,

Just allow it to come to a center point.

And then when you're there in that center point,

Just pause a moment.

And then when you're ready,

Begin circling in the other direction in the counterclockwise fashion.

Still in the nose,

Forward,

Out the mouth,

Backward,

In the nose,

Forward,

Out the mouth,

Backward,

But now going in the other way.

Just keep breathing in the nose and out the mouth,

In the nose and out the mouth,

Forward and back,

Or round and round in the pelvis in a counterclockwise fashion.

Now be quiet for a moment so you can tune into your rhythm,

Speed,

And intensity.

Sometimes the circles are bigger,

Sometimes they're smaller.

Each time you lose your focus,

Come back to the movement and breath together and focus in the light of the heart of the pelvis.

If you practice this enough times,

You'll get more and more focus,

And even when I speak,

You won't even hear me,

You'll just be in your rhythm.

If you'd like to experiment with changing the way your eyes are,

This is a good time to do that.

So if you've been looking through the eyelashes,

You might want to close them all the way,

Or if you have your clothes all the way,

You might want to try out looking through the eyelashes and seeing what helps you stay more present and feels good.

You can also change the hand position if you want to,

From the knees to the shins,

Or from the shins to the ankles,

Or just changing them up.

Just about a minute left before the alarm bell goes off.

So enjoy this last minute.

Now,

Slowly allow the circling to slow down until you come back to a nice center point where there's not any movement,

And you can let the hands fall on the sides of your body.

Take a couple of seconds to take stock,

Notice how you feel.

And there goes the alarm.

So open your eyes.

If you want to write anything down,

That might be useful.

If you want to leave some comments below,

You can do that as well.

I will be interacting with people there.

It's been wonderful to be with you.

Thank you.

Reviews

That was very different type of meditation. I’m not sure how my body feels about it. It was relaxing but very different. Great experience. Thank you Namaste.

Thank you for reminding me of a way to include movement in a simple manner

A perfect practice for mornings when my body wakes up in pain: focusing on the heart and/or pelvis and the gentle movements help to start the day more grounded. Thank you!

Thank you 🏝for this wonderful experience and meditation 🙏

A fun practice, I will use again. More similar practices are needed on this app!!

Thanks for sharing, Matthew!

I missed listening to your voice, coach 😉

I love just being present and the movement connected to the breathing helps a lot!

Matthew, thanks for this meditation. Beautiful type of meditation introducing the movement. Feel very peaceful on completing it. Will bookmark for again. Namaste 🙏

Different and interesting. I will be trying this one again. Thank you.

I really liked this. It helped me to stay centered. Thanks.

Really unique. I have never experienced movement incorporated sitting. It seems a more ADHD practitioner inclusive meditation practice 😊

Amazing, ty so much!