Dear listener,
Welcome.
I am Sophia van der Putten,
A movement teacher,
Coach and dance artist.
Today I help you to invite a state of flow into your body.
I will guide you through two flows.
These flows allow you to feel freedom and joy.
Find a place in which you feel comfortable.
You don't need much space,
But I do wish for you to feel free.
So make sure you can spread your arms without touching anything.
You can stand or sit on a chair,
Whatever works best for you today.
Let's dive in.
Take a moment to arrive in your space.
Feel your feet on the ground.
And if you're seated,
Feel your sit bones in contact with the chair.
Find your active posture.
Stack all your bones on top of each other.
Your feet support your legs.
Your legs support your hips.
Your hips support your spine.
Your spine supports your chest,
Head and collar bones.
Your collar bones support your shoulders,
Arms and hands.
Trust in this support your body gives you.
Take a few deep breaths.
Soften your muscles with each exhalation.
Imagine you're drifting through white clouds.
Soft,
Almost weightless.
Provide slow and soft movements in your body.
Start with your arms and hands.
Let them gently drift through the air.
Create soft waves with your shoulders,
Elbows,
Wrists and fingers.
Your arm can wave in all directions.
Next to you,
In front of you,
Above your head and behind you.
Let them drift freely without any tension.
Let's involve the spine.
You can slightly twist or bend your spine.
Let your head follow the movement.
Take your upper body on a journey through the clouds.
Let your spine twist and bend.
Let your head follow the movement.
Now we drift out of the atmosphere and enter the weightlessness of space.
Feel a lightness in your body.
Unlock the knees and hips.
Let them drift with your upper body.
Up and down,
Front to back,
Side to side.
Soft,
Light and sustained.
You are moving in a free flow.
Let's switch it up.
From moving through space,
Imagine you are moving through honey.
The space around you is thick and dense.
To move,
You need a bit more effort.
You can still move in every direction.
You can stretch long and wide or melt short and small.
But the honey gives some resistance.
Enjoy this effort and feel the power in your body.
You can also imagine you are kneading dough.
Stretch the dough out and fold it back.
Use your whole body.
Stretch the dough,
Your knees,
Your shoulders,
Your arms,
Head and fingers.
And fold it back.
Stretch and fold it back.
Feel the effort of this kneading.
Feel the resistance of the dough.
Try to stretch it out.
Remember this feeling of effort and resistance.
You are moving in a bound flow.
Now return to the free flow.
Soft and light.
Drifting through the clouds or floating in space.
Feel the lightness in your body.
The weightlessness.
Drifting through the clouds or floating in space.
Move up and down.
Enter the space around you.
Let your body guide you.
Find pleasure in your movement.
Allow yourself to feel what is present in your body.
This is a time for comfort.
For you.
Slowly let your movement become smaller.
Pay attention to the feeling in your muscles.
Pay attention to the feeling in your skin.
Try to keep this feeling,
But let the movement fade away.
In this stillness,
Reconnect to the support in your body.
Reconnect to the ground beneath your feet.
You've been on a journey.
Give yourself time to let your experience sink in.
You can lay down,
Stand or sit on a chair.
You've experienced free flow,
Soft and light movements,
Drifting,
Floating.
And you've experienced bound flow,
Dense and with resistance.
Like honey or kneading dough and stretching it out.
Take a few deep breaths.
Now reach as far as you can with your hands and toes.
Feel the stretch,
Enjoy the length in your extremities.
Breathe in,
Breathe out and relax your muscles.
Let's do this one more time.
Reach as far as you can with your hands and toes.
Feel the stretch and enjoy the length in your body.
Breathe in and breathe out.
Relax your muscles.
Feel the connection to the ground beneath your feet.
Feel the support in your body.
Thank you for moving with me.
I wish you a wonderful day.
