Today,
We're going to do an expressive meditation,
Shaking and dancing.
This meditation can be very useful for releasing any stuckness that we feel.
Many of the problems we face relate to being stuck.
We get stuck in the way we think,
We obsess about problems,
We get stuck in our bodies and our joints don't move well.
We get stuck in emotional states and feel sad and depressed.
Whatever the cause,
We're stuck.
Shaking literally on a physical level begins to break up that stuck pattern in the body.
The slump posture,
The chronic tightness in our chest,
The joints that don't seem to have any oil in them.
Shaking begins to open up the joints and relax the muscles and to unbreak those fixed posture patterns.
Shaking also works to break up fixed ideas that we carry in our minds,
Such as I'm not good enough or nothing is ever going to work out for me.
And shaking helps us to move and surface stuck feelings such as grief,
Anger and despair.
The movement of shaking helps to create an open space where new ways of seeing,
Feeling and experiencing can come in.
This meditation has three parts,
Shaking,
Stopping and remaining still for a minute or two and moving to the music.
To begin,
You'll plant your feet shoulder width apart,
Bending your knees slightly,
Relaxing your shoulders and breathing deeply.
Then shake your whole body from your feet through your knees,
Hips,
Shoulders to your head.
If you have physical limitations,
Shake to the best of your ability.
You may need to shake slowly or while sitting down.
Listen to your body.
We will be doing shaking for six or seven minutes.
Then when the music stops,
I will ask you to stand in place and notice your breath,
How you feel in your body and some music will come on.
And when it does,
Let the music move you and whatever way feels right and good.
During this exercise,
It helps to close your eyes so you can focus on yourself and your experience rather than others.
Remember,
There's no wrong way to do this.
Just let yourself have the experience.
So find an open space and let's get ready to move.
Begin by planning your feet shoulder width apart,
Bending your knees,
Relaxing your shoulders and breathing deeply.
Then shake your whole body from your feet through your knees,
Hips and shoulders to your head.
Doesn't matter what speed you're at.
What's most important is you don't stop moving.
Don't forget your hands,
Don't forget your head and you don't have to stay still.
If you feel more comfortable by moving around,
Move around.
That's right,
You got it.
Keep going,
Keep going,
You got this.
Again,
Remember you can close your eyes if that feels more comfortable.
Keep shaking,
Don't stop,
Get it,
Get it.
Notice the places in your body that need to be free,
That feel stuck.
Find movements that help open up those spaces.
Sometimes it's our shoulders,
Sometimes it's our hips.
So take some moment while we're moving and shaking to move those spaces.
Don't forget to breathe.
Keep going,
If you feel tired,
You can sit down but you can't stop moving.
Keep going,
Keep shaking,
I'm right here with you.
We have four more minutes.
Don't forget your feet,
Don't forget your neck and if it resonates with you,
Don't forget to smile.
Move those feet,
Move those knees,
Move those hips,
Move those shoulders,
Move those hands.
Keep going,
I'm right here with you.
If you feel tired,
Just slow it down but don't stop moving.
Switch it up if you have to but keep shaking and keep moving.
We're trying to get rid of that stuckness.
What do you need to release today?
What have you been holding on to that you're ready to let go?
Let it go,
Let go of the things that no longer serve you.
Let go of whatever frustration,
Anger that you may be holding in your body,
Making space for more joy and happiness.
Keep moving,
You got this,
Keep shaking,
Keep shaking,
Keep shaking.
I know,
I know,
I know,
We still got time,
We still going,
Two more minutes.
That's all,
Just two more minutes.
Keep going,
Keep shaking,
You got it,
Almost there.
Notice the places that you haven't moved already and move those places now.
We wanna move every single inch of our body.
Let no part of your body go unmoved.
Keep moving,
Keep going,
You got this,
You got this,
You got this.
90 seconds,
Almost there,
Shake it out.
Shake it out,
Let it go,
Let it go.
Keep going,
Keep going,
Almost there.
Keep shaking,
Keep moving,
Keep shaking.
Don't stop,
And now find this moment of stillness.
Slowing down your breath,
Noticing how you feel in your body,
What sensations are present right now.
Try to stay as still as possible.
Slowing down your breath,
Noticing your thoughts,
Maybe rolling your shoulders a few times,
But trying to maintain stillness.
We're only here for two minutes.
Notice the difference between when you were shaking and now.
When the music comes on,
I want you to dance in whatever way feels right for you.
Doesn't have to be fast,
Doesn't have to be slow,
Just want you to feel and move,
Dance and feel.
Again,
If it makes you more comfortable,
Don't forget,
You can always close your eyes to eliminate any distraction.
You can dance in place,
Or you can move around in the space that you're in.
Again,
We're not shaking,
We're dancing.
Get your signature movement if you can,
And if it feels right,
Don't forget to smile.
Your movement can be slow and steady.
Notice how you feel,
What movements are your body calling for right now?
That's right,
I see you.
Look at you.
Keep dancing like no one is watching you,
And start to slowly find your stillness.
Come to a seated position,
Take a breath,
And notice how you feel.
