Hello and welcome to the Busy Parents Mindful Movement Meditation.
I'm your guide,
Susan Zivchek.
This meditation can be used on its own or in conjunction with my book,
The Busy Parents Guide to Mindfulness,
Simple exercises to help your parent with wisdom and joy.
So let's get started on our Mindful Movement Meditation.
Find somewhere you can stand with some room to move.
You may like to take your shoes off if you have a mat or something that's soft to stand on.
Set an intention to spend this time reconnecting with your body in mindful movement.
Take a deep breath in and on the out breath let it go.
Another nice deep breath in,
Out letting it go.
One more deep breath in and let it go.
Now bringing your attention to your shoulders,
Feeling what's here and gently moving your shoulders up and down,
Gently,
Slowly,
Just a little.
And notice if you can gently move your neck from side to side,
Gently,
Gently,
Just a little.
Now bring your focus to your feet on the ground.
Feel your feet against the ground fully.
Explore stretching your toes,
Feeling your feet against the ground,
Moving your feet to feel them fully against the ground.
Noticing whatever sensations are arising in your feet and in your body,
Feeling grounded,
Feeling the ground beneath your feet.
And moving your attention to your ankles,
Gently moving your ankles,
Noticing how that feels,
Just your ankles and your feet,
Attention in your ankles,
Gentle,
Gentle movement,
However is right for you.
And moving to your calves,
Feeling your calves,
Gently moving your calves,
However is right.
And moving to your knees,
Bending,
Gently,
Gently,
Feeling into your knees,
Moving them,
Noticing the feelings in your knees,
Gently moving them in a way that's right for you,
Just feeling them,
Noticing them.
And now to your thighs,
Moving your thighs,
Feeling what's inside your thighs,
Just moving them however is right,
There's no right way,
Just gently exploring,
Moving.
And to your hips,
Gently moving them,
Perhaps a little circle,
Whatever is right for you,
Gentle,
Just exploring,
Noticing what's going on in your hips,
What sensations are here,
Very soft and subtle,
Just noticing how that movement feels,
Perhaps a side to side to feel what that feels like,
Subtle and gentle,
Noticing.
And moving to your waist,
Your lower back,
Moving that gently,
However makes sense to you,
Slowly,
Gently,
Noticing how that feels,
Holding your body gently,
Allowing any tension,
Breathing in,
Let that tension go.
And moving now to your chest,
Moving your chest,
However makes sense for you,
Just noticing,
Relaxing,
Moving gently.
And back to your shoulders,
Moving your shoulders however they want to move,
Your body knows,
Trust your body,
Be gentle.
And moving to your arms,
Your upper arms,
Moving them,
Let them join in.
And your lower arms,
Allow them to move,
Aware,
Noticing whatever feelings are there.
And now your hands,
Moving them however you like,
You may choose to wiggle your fingers,
Your wrists,
Gently,
Aware,
Moving however is right for you,
Gently,
Respectful of this wonderful body,
Your wonderful body.
Moving back to your shoulders and your neck,
Gently,
Gently moving your neck however feels right and comfortable,
And your jaw,
And your face,
Perhaps,
Perhaps you feel a smile.
And now moving,
Moving your body,
All of your body,
However it spontaneously wants to move,
Your body in your awareness,
Your whole body,
Feeling your feet on the ground,
Your legs,
Your hips,
Your tummy,
Your chest,
Your back,
Feeling your shoulders,
Your arms and hands,
Your neck,
Face and hands,
Your entire body,
Moving gently,
However is right for you.
Move now gently,
Your attention inside your body,
Feeling the sensations of moving however you want.
Nothing is right or wrong,
Simply moving however pleases you,
A gentle smile.
And bringing your attention now back to your feet on the ground,
To your posture as you stand,
To your hands,
To your shoulders,
Bringing yourself back now to the room,
To an awareness of your body standing,
Grounded in the room,
And rest with this awareness of your body,
Mindful of your awareness,
And bring this awareness with you into the remainder of your day.
Thank you for meditating with me.
