In this practice,
You will start to somatically explore your body,
Focusing on different parts of your body as you walk.
Start by standing still,
Anchoring your feet and gently twisting your body side to side with your arms super heavy and relaxed.
Let your shoulders be soft.
Feel a little twist in your spine,
Gently warming up your body and tuning in to some rhythmic movement,
Bringing your attention to your breath,
Swaying side to side,
Twisting side to side.
For a few more moments,
And then coming into stillness,
Notice the energy in your body and your feet on the ground.
Maybe your feet are in shoes or not.
Notice your feet and begin to walk.
Notice the rhythm of your steps.
Notice your toes.
Are they gripping or are they relaxed?
Notice your ankles,
The soles of your feet.
Notice how they land and how they roll,
The subtle shifts in pressure and weight,
Your rhythm and your pace.
Feel the strength of your feet and your ankles with each step,
Tuning into gravity and how naturally your body supports you to be upright step by step.
Now move your attention upward towards your calves and your knees.
Notice is there ease here or effort?
Can you let your knees soften even as they work to walk?
Feel the muscles of your thighs moving you forward.
Feel the rhythm of your legs.
Notice your hips and your pelvis.
This is your center of gravity,
Your root.
Notice the way your hips shift with each step side to side,
Forward and back.
Let your awareness land low and deep in your pelvis.
Soften through the pelvic floor and the belly.
Notice the way your legs move you forward.
Now bring your attention to your lower back and you soften even as you move,
Feeling your spine lengthening with each step.
Feel how your core supports you without needing to brace.
Soften your belly and your pelvic floor.
Let your body be gentle and bring your awareness to your chest.
Feel the breath rising and falling in your lungs.
Feel your lungs expanding in your ribcage.
Notice your breath.
Notice your shoulders.
Can you relax your shoulders a little further down away from your ears?
Let your arms swing a little heavier.
Notice the rhythmic movement in your arms.
Now tune into your arms and your hands.
Feel their momentum.
Notice any sensation in your hands,
Tingling or warmth,
The cool air on your fingers.
Let them be loose.
Let them be free.
Notice any effort in your arms,
Your legs and let it melt into ease.
Bring your awareness now to your neck and your head,
Your jaw.
Can you release your jaw a little bit?
Create some space between your top teeth and bottom teeth.
Notice how your head is held up above your spine.
Feel the alignment and the balance of your skull.
Let your gaze soften and your breath stay steady and let your awareness expand,
Feeling your whole body walking as one connected rhythm.
Feet,
Legs,
Hips,
Belly,
Chest,
Arms,
Neck,
Head,
Breath.
Let it all exist.
You are in motion.
You are in your body.
You are here.
Continue walking and breathing and noticing,
Expanding your awareness,
Your internal landscape,
Through tuning into your body again and again.
As you walk,
Enjoy the rhythmic movement of your body.
Enjoy the bilateral music behind my voice and feel free to repeat this practice as many times as you'd like.
