We're going to move from sitting to standing,
And then to walking.
Each transition will be very slow and mindful,
First making the intention to move,
Then making the move itself,
Remaining focused on breath,
Making the movement itself a meditation.
And when you complete the move,
Feeling the difference in body tone and feeling.
Take as much time as you need to find your way to a standing position.
Breathing in and out,
Feet a shoulder width apart,
Knees slightly bent so they're not locked,
Hands at your sides,
Releasing your belly and your sphincter,
Standing as tall as you can,
Lifting your breastbone a bit,
Bringing your shoulders back slightly,
Tucking your chin in just a bit,
Eyes are open and just lightly focused in front of you,
Softly gazing,
Noticing if your spine is aligned,
Beginning with your feet on the floor,
Up through your legs and pelvis,
Lower back,
Middle back,
Upper back,
Shoulders,
Neck and head,
As tall as you can with the least amount of effort,
Keeping your knees slightly bent,
Hands comfortably resting at your side,
And if your body wants to sway,
Let it,
Bringing your awareness to breath,
Focusing on your in-breath in and all the way down into your belly for the full duration of the in-breath,
And out,
All the way back up and out your nose for the full duration of the out-breath,
All the while feeling your body standing,
The contact between your feet and the floor,
Noticing how your body feels as you stand,
And if there's any aches and pains,
See if you can invite your breath into that area,
And with the out-breath,
Releasing it,
And turning your palms forward and lifting your arms out slightly,
Imagining that you're Da Vinci's Vitruvian man,
Woman,
Your presence is tall,
Dignified,
And open,
Solid,
Grounded,
Connected to the earth,
Breathing in and breathing out,
Now with your arms making a circle,
Where your fingertips are lightly touching,
And holding it around the height of your stomach,
The circle is the oldest mandala humans invented,
The cycle of life,
The cycle of breath in and out,
The cycle of arising and falling,
The perfect circle of all honorable ones,
And in your mind's eye,
Imagine that your arms are forming a bowl,
And as you breathe in,
Breathing the energy up from the earth,
Up through your legs,
Into your body,
And then filling the bowl,
Your bowl grows full,
Your bowl overflows,
You're aware that there is abundant energy,
More than you'll ever need,
Breathing in,
And breathing out,
Releasing your bowl,
Letting your arms come back to your sides,
Palms forward,
And in your mind's eye,
Imagine that your energy from your hands is flowing into the ground,
You're connected to the ground,
Through energy in your hands,
And your physical presence in your feet,
The energy flows in with the in-breath,
And flows back with the out-breath,
You might even feel a tingle,
A warmth in the palms of your hands,
And letting your hands and arms relax,
Coming back to just a straight standing position,
Feeling the floor,
Feeling your whole body,
Your breath,
Now we're going to move to walking,
Again forming the intention,
And then noticing the walking,
And taking as much time as you need to transition,
Moving slowly and continuously,
With each step is one breath,
You're breathing in,
And you're lifting your foot slightly,
And as you breathe out,
You place your foot,
And roll forward,
In,
Lifting,
Out,
Placing,
Rolling,
In,
Lifting,
Out,
Placing,
Rolling,
And take as many steps as you can,
And then turn around,
And as you turn around,
It's the same process,
Lifting with the in-breath,
And pivoting with the out-breath,
You can hold your hands at your side,
Or you can hold your hands comfortably at your lower belly,
You can even hold your hands behind your back,
Whichever is most comfortable,
In,
Lifting,
Out,
Placing,
And rolling,
Breathing in,
I know I am breathing in,
Breathing out,
I know I am breathing out,
Breathing in,
Breathing out,
Slow,
Rolling,
And continuous,
Matching your breath to your movement,
Feeling your feet making contact with the floor,
Losing contact with the floor,
The bones in your feet,
Your toes,
The muscles in your legs,
Glutes,
Abdomen,
And back,
All working harmoniously,
It truly is a miracle,
And moving back to where you began standing,
Beginning to transition back to sitting,
Forming the intention to sit,
Mindfully making the change,
And then observing the after effect,
The whole movement is a meditation in breath and movement,
Taking as much time as you need,
Sitting as tall as you can,
With the least amount of effort,
And finding your breath,
Noticing how your body feels,
Having sat,
And stood,
Walked,
And eyes are still open,
Aware of breath,
Body,
And space,
And your presence,
In this moment,
Placing your hands on your belly,
Offering your phrases of affirmation for your own loving kindness,
Beginning with the phrase,
I am well,
Hands over your heart,
Offering your phrase,
I am happy,
Loved,
And loving,
Crossing your arms,
Putting your hands on your opposite shoulders,
Giving yourself a hug,
And as you lightly stroke down your arm from shoulder to elbow,
Offering your phrase,
I am safe,
At home,
In my body,
With my breath,
Returning your hands to your belly,
And offering your final phrase,
I am peaceful,
And at ease.
