Hi,
My name is Aurite Krug.
I'm a board-certified dance movement therapist and trauma and relationship expert.
Today,
I would love to guide you through a movement-based meditation to help you feel more at peace with your thoughts.
In general,
We learn that thinking is not good,
That we should do our best to quiet our thoughts,
But that's not necessarily true.
Instead of trying to quiet all of our thoughts,
It's important to notice that there are thoughts we would love to welcome and allow and explore,
While there are other kinds of thoughts that may not serve us.
So,
For the purpose of learning about this,
We'll call it organic thoughts,
Which come up organically without even trying.
They're just little messages that we hear in our minds and our bodies,
Versus forced thoughts,
Which has the quality of,
I need to fix this,
I need to solve this,
I need to analyze this,
And it has more of a pressured quality to it.
So,
In this movement meditation,
We will explore what each of these really feel like so that you can notice the difference between these two types of thoughts and use it to enhance your daily life and relationships.
To begin,
Find a comfortable position that feels good enough to you right now.
You could be sitting,
Standing,
Or laying down.
And once you've settled into a comfortable enough position,
We're going to take a deep breath in together,
Breathing in,
And breathing out.
Let's do that one more time.
Breathing in and breathing out.
I'm going to invite you now to imagine,
Visualize,
Or sense into what it feels like to have organic thoughts.
Thought that naturally comes into your mind,
That naturally comes into your consciousness.
Thoughts that flow and move easily within you.
What is the quality of that thought?
You might see this in a moving image,
Maybe you see words or letters moving inside of your mind in a fluid,
Easeful way.
Maybe it's just something you sense in your body,
Like your body feels more relaxed when you think about organic,
Flowing thoughts.
This will look and feel different for everyone.
And there really is no right or wrong.
And whatever you are sensing into right now,
Invite that movement into your body.
So if organic thought feels fluid and like swaying,
Like the ocean waves,
Or you see a light or energy ball expanding,
Or you feel that,
Put that into movement.
So you may literally move your body like waves of the ocean.
You may literally expand your arms out and maybe open up your chest and allow just this movement to naturally flow through you,
Just like thoughts do.
This is essentially what it feels like to have organic,
Fluid thoughts.
You're just embodying that right now,
Magnifying it,
Making it bigger,
Really feeling into it with your entire body.
Take another minute to move the quality of organic thoughts,
And then we'll move on to forced,
Pressured thoughts.
So bring this to a close,
Just slowly,
Gradually making your movement smaller,
Coming to one ending position,
Whatever feels right for you right now.
Maybe it's hands on your heart,
Maybe it's standing up tall.
And to support the transition,
You could do a little shake,
You do a little stretch,
Whatever feels natural to you.
Because now we are going to move into moving forced thoughts,
Those thoughts that say we have to solve something.
We have to solve a problem.
We have to figure it out right now.
We have to,
We should,
We need to,
Or else.
Maybe you already feel something in your body.
Maybe you already feel sensation coming up,
As I've already said that.
What does it feel like?
Do you feel tense?
You could be visualizing a contracted energy.
You could be feeling that in your body.
You could see yourself slashing and thrashing through the air with your arms.
Anything that comes up is right for you in this moment.
Now start inviting the quality of forced or pressured thought into your body.
What is it embodied?
What are you noticing is happening with your movements in your body right now?
So again,
You could literally put tension in your body.
If that's reflective of what pressured thought feels like.
You could contract and hunch over and make your body small.
If that's what it feels like when you're in or having pressured thoughts,
You could literally slash and slice the air with your arms.
Because it's like having those pressure thoughts is trying to fight with a sword and figure it out and cut up all the pieces and put them back together or whatever it feels like for you.
Take another minute to really explore this.
And now gradually,
Slowly come to an ending pose.
Again,
Whatever feels natural to you in this moment may look very different than when you closed out the movement around organic thought.
And now we are going to put these two types of thought into a dance.
Let's all start with quality of organic thoughts.
Begin to invite that into your body again,
Moving the qualities of organic thought,
Whether that was fluid or wavy or expansive or something else.
And whenever you notice that you're shifting out of this organic thought,
Maybe you come back into your head.
Maybe you feel like,
Oh,
I have to do something about this.
I have to make this something.
Basically,
Whenever you feel that you're falling out of the present moment,
Start moving into pressured force thought.
And then when you're ready and you want to try to bring back your thought to organic fluid thought,
Invite back in the organic qualities and go back and forth as it feels natural to you.
Because the reality is in day to day,
We may begin by having this organic thought.
Some might call it intuition or voice or guide,
Whatever it is for you.
And a lot of times we don't end it there.
We pressure it or force it to become something else,
Something we need to solve,
Something we need to figure out.
And that's okay.
But just notice that in your dance right now.
And whenever you feel ready,
Bring it back to this present centered,
Organic,
Naturally flowing thought,
Going back and forth as you might experience during your day,
But without judgment and simply observing how the qualities of your movement change and hopefully coming to experience and feel that actually you are in command of how your thoughts go.
And with practice and time,
It does get easier and thoughts become primarily more fluid and natural and organic without all the pressure for it to be anything else.
So now I'm going to leave a minute of time for you to explore this dance.
And when that minute is up,
I will guide us to come to a close.
Whatever you're doing,
However you're moving right now,
Starts to bring all your movements to a gradual ending that feels good enough for you right now.
Really take your time to transition and allow your body to come to a pose that is supportive to you.
You may end in a hug,
Self hold.
You may find yourself ending in a hug.
You may bring your body to lay down on the floor,
Being fully supported by the earth.
And we'll take a deep breath in together,
Breathing in and breathing out.
If your eyes are closed,
You may gently begin to open them,
Looking around your space,
Noticing what's in your environment,
And also at the same time making contact,
Physical contact with yourself.
Maybe giving a gentle squeeze to your arms,
Your legs,
Or simply moving parts of your body that want to be moved.
Coming back to the present moment,
Right here,
Right now.
Thank you so much for joining me for this meditation.
And know that any time you struggle with your thoughts,
You can come back to this and keep embodying this practice so that it shows up easily in your day to day life.
Until next time,
You deserve inner peace for your entire mind and body.
