A Simple Practice - Figure Of 8

For this technique, you will be drawing a figure of 8 with your hand, ankle or perhaps your hips. This movement will act as your anchor allowing your body to release any stress and reactivity (sympathetic state) and bring you back to a calm present.

If you enjoyed this technique, you might also find these helpful:
A Simple Practice - Rhythmic Movement
A Simple Practice - Tense & Release

Everyday Mindfulness - Less Stress, More You.

Transcript

Hello,

You may have heard me say on other meditations or mindfulness activities that you can do them sitting,

Standing or lying and I truly believe that and this is one that is quite fun to do standing but if you choose to do it with your ankles then I recommend sitting down or lying down.

So get yourself into that comfortable position however it might be for you today.

Allow your body just to settle,

Start to pay attention to it,

Notice where your nervous system is at and then with your ankle,

Your wrist or your hips I want you to create a figure of eight.

So just looping around,

Up and over,

Drawing that figure of eight with your wrist,

Your ankle or as I say even your hips if you decided to do this standing.

Just find a pace that works well for you and really connect into the shape and the movement.

You may wish to close your eyes if that feels safe.

Really notice how you come up and over,

Down,

Round and up and over and know that as you get distracted it's perfectly normal.

You just come back to that shape creating it with your wrist or your ankle or even your hips.

Up and over,

Getting distracted,

Losing the shape and coming back.

Remember every time we do that we do a mindfulness sit-up so the more we get distracted and the more we come back in this case to the figure of eight,

The better.

Keep going.

Again don't worry if your mind's got distracted,

That's a mindfulness sit-up.

You are practicing being here in the present moment and it's beautiful and with this practice because we're adding in some movement we can help calm an activated nervous system,

Hopefully sending us back into ventral vagal which is where we feel calm and connected.

Keep going.

You may need to change hand or foot.

Don't worry if that's the case.

This isn't about perfection,

It's about movement.

It's about creating that space and having this anchor point of the figure of eight.

Really connecting to the shape and the movement.

Perfect.

I am so proud of you.

Allow the gentle movement to come to a slow and a stop.

Take a moment here for yourself with a few deep breaths if that feels supportive.

Acknowledge how your body feels before you open your eyes and move about and get on with your day.

Thank you so much for joining me.

I'll see you again.

Reviews

Like the concept of involving movements into the practice. Very calming and distracting for the mind.