Welcome in this guided movement meditation hosted by Unfolding Motion.
You may start this journey by laying down on your back,
So take a yoga mat or something to make it agreeable for yourself.
In this practice,
Everything that will be offered is an invitation and there is no right or wrong way to do this.
You will be guided into movement,
But whether you want to remain still and visualize all the guidance or to get super active,
It is totally up to you how you want to experience this session.
It will be beneficial in whatever way you join.
So laying down here,
Let's start by gently closing the eyes,
Dropping down in this moment and taking a deep breath in and out.
To bring you in connection with some flow,
Imagine you are standing on a quiet tropical white sand beach,
Super beautiful and peaceful.
You have the sun on your skin,
The temperature is just perfect and there is a light breeze nicely touching your skin.
When you walk closer to the sea,
You tip your toe in the shallow water and it feels exactly right.
The sea looks so attractive that you go in until your knees are surrounded by the softness of the warm water.
Standing there,
You notice the water is so clear you can see a bunch of seaweed in front of you,
Waving with the mellow current of the water very softly.
Observing the movement of these water plants,
You notice they go slow and gracefully like an echo answering the coming and going of the water and oxygenating all that is around.
With the softness of these elegant water greens in mind,
Place your hands on your chest area.
Without any physical expression,
Focus on a sensation of movement that is coming from the center of your chest.
Imagine a soft wave going up and down on the rhythm of your breath,
As if you are completely merging with the scene of this tropical beach.
As more than half of the human body exists out of water,
Start bringing in some fluidity and align your body with the flowing water of your imagination.
Focusing on the heart area,
Gently bring this wave into action by physically starting to move your chest,
As if you start waving with the soft current of the water.
Breathe into this place to consciously nourish this sensation so it can get more intense.
Keep on focusing and let the movement unfold.
Allow your body to go along and let it sway from side to side.
Bring some action into your chest.
And though it is probably still subtle,
Explore where your chest can go.
There are infinite ways to move your chest.
The movement doesn't know one direction.
So explore where your chest goes,
Up,
Down,
Diagonal.
As this movement is happening and increasing,
Start to spread the wave in your upper body,
Like it is affecting the whole spine.
Discover new possible ways to bring action in your spine and still with the same quality as we started.
Let the sensation move you rather than you moving your body.
Be aware of the pressure points on the floor of your upper body.
Playing with more or less weight on these points will elevate some parts of your back from the floor while others press down.
There is an alternation between stretching and concaving the body to eventually relax.
Observe how the motion is manifesting with the use of these points.
You will notice that when your spine is completely embodying the fluidity of the water element,
Also your head and pelvis are affected by this,
Forming an extension of the flow inside.
With this in your attention,
Let the wave grow inside and move the head and pelvis as well.
With a soft and flowing grace,
It is as if your body is opening and closing on the beat of the current or maybe the beat of the music.
Keep on exploring and while you do so,
Start rolling from side to side,
Keeping movement continue and alive.
Don't worry if you come off your mat,
Just let it happen.
When rolling from left to right and exploring the sides,
The shoulders are sometimes being pressed into the floor.
When this happens,
Let them be a part of this journey and bring them into action together with the rest of your upper body,
Such as the spine,
The pelvis and the head.
Everything is in one flow.
Give all these parts the space to connect with every molecule in the air and start including your arms as well.
All is triggered by the movement and starts to wave like an echo following the core of the movement.
Pay attention to your hands and fingertips as also these parts start to resonate with the flowing motion.
Touch the space with your fingers,
Hands and arms,
Lifting them up from the ground,
Playing with different imaginary pressure of the air that is surrounding you.
Now also the legs and the feet can start joining.
Imagine the quality of water growing through your whole body and even further outside of you.
The whole body is embodying this quality.
It is as if everything is one.
One with the water,
One with the air around,
One with the light.
There is no separation.
You are completely merging into the vibe and the feel of your surroundings.
Like this you become part of something that is bigger than you and you gracefully flow with it,
Almost without any effort.
Don't be shy and lift up your arms and feet from the ground.
And again explore with the pressure points.
How can you use them to put more pressure so that you can shift your weight and elevate some parts of your body.
For example putting all the focus on the pelvis so you can lift up the rest of your body.
Balancing on the pelvis while your arms,
Spine,
Legs,
Head are still waving up into the air.
Your whole body is waking up by your action and you start rolling more onto your sides from here,
Still with the same watery flow.
If it is within your reach,
Place your palms onto the floor to push yourself up to another level.
Slowly we go more up and while keeping the movement,
Explore the range of what you can do,
Not being completely on the ground but half lifted up.
How can you keep yourself on this level while embodying the water element.
You can shift your weight from point to point.
So if you are lifted up by pressing your palms onto the floor,
Try to press the elbows instead or the underarms,
Maybe even the head.
You can do the same thing in the lower body.
Parts such as the knees,
Shins and toes can all be explored.
Apart from the ground as counterweight,
You can use elements that are close to you.
A table,
A chair,
The air around and also your own physical body.
Go ahead and explore.
During this practice,
You can keep your eyes closed but you can also check what is changing for you if you open them.
Try both and do what feels most comfortable for you,
Most enjoyable.
And to make something clear,
This is not a performance.
We don't have to make nice movements.
With this breath,
We explore and find new ways to move the body.
By doing so,
You nourish places inside that maybe never really get your conscious attention.
Use your breath to oxygenate these parts and everything inside of you with your breath,
With life.
Gradually you can find your way more up.
Your spine,
Your arms,
Your legs and further extended,
Everything is moving in one big wave.
As you grow onto a standing level,
Onto your feet,
Keep the same quality of motion as you had before.
The expression of this can now be completely different as you are more in direct contact with the air instead of the floor.
This gives new possibilities of how you can move.
So play with it and observe.
If you imagine the waves are very long and big,
How would this affect your action?
It's possible that your movement will get aligned with your breathing,
Stretching and extending yourself with an inhalation and contracting or relaxing when exhaling.
Make it as big as possible.
Check with yourself if you are completely surrendering to this practice,
If you allow yourself to completely explore.
Whether you are on your own or with others surrounding you,
Just be aware if there is any limiting behavior.
It happens very often that we are holding ourselves without even knowing it.
And in a way this is innocent,
But if you look at the bigger picture,
This can happen in many aspects of our life.
And if we hold ourselves to express,
Then we actually repress and depress ourselves.
So for now,
Doing this practice,
Just try and flirt with the edge of your comfort.
So with your movement,
Express how you would feel if you are completely free,
Completely flexible towards the flow of the water or towards the flow of life.
Keep on moving and check if something is changing for you.
Let's explore now with some wind that is coming up and bringing strong current.
How will this be translated in your movement?
And the wind is getting more heavy,
So the water starts whirling in different directions and so do you.
Surrender yourself to this whirling and check how every part of your body is behaving.
Keep on finding the edge of your comfort zone.
Often when we pause on this point,
We find relaxation and after we are able to expand the comfort zone without forcing ourselves in it.
It is effortless growing while there is the space to enjoy the journey.
Go on for a while,
Make your intention big and explore with making it small and find out everything that is in between.
You will notice that even the smallest action can bring a profound sensation.
And remember there is no goal here,
There is no comparison,
Only the experience of the moment.
Whatever you do,
All is fine.
Let the flow of your movement take away every tension that was stored in your body.
If you feel like,
Let the breath support this by making sounds when you are exhaling.
And be free from thinking,
Let your body be the storyteller of this journey.
Surrender for another last minute and let the movement take over and oxygenate every cell in your body.
And slowly we come back to stillness.
Connecting with the breath.
From here take a moment to check if there is any sensation of expansion that has happened or is happening.
Go inside and notice how does your body feel,
Your muscles,
Your bones,
Your cells and also your emotional body.
To end if it resonates,
Take a moment to focus on a sensation of gratitude.
Gratitude towards yourself for showing up here and gratitude towards your body being here today to support your journey.
Thank you for listening.
