Welcome,
Everyone.
I hope you're feeling good today.
Yeah,
Friday is always to come home into our body.
Very intuitive session,
A lot of sensing,
Feeling,
And as I always say,
Your body tells you what you need.
If anything what I'm saying doesn't resonate,
Do it your own way.
I always encourage you to do that.
And today we.
.
.
Have a lot of movement in our core.
And at the end,
We do a little body awareness session,
A little mini meditation,
Visualization for the weekend.
But before we get a lot into movement.
To start with.
Find.
Your feet on the ground,
A parallel position.
With your feet and first let's close our eyes for a moment.
Whether it's morning for you like for me right now after a tough night or it's afternoon Let's together arrive in the moment.
Take a few deep inhales through your nose and exhale breath out through your mouth in your own rhythm.
Gently.
Intentional breathing.
Good.
And before we open the eyes and get into movement,
Let's feel in our body,
Feel our feet on the ground.
And feel in your legs.
Maybe you can bend your knees a little bit and stretch your legs out.
Just to bring sensation and attention to your legs.
Feel in your pelvis now,
In your hip area.
Good.
And from there,
Feel where the spine starts.
With your tailbone.
All the way through your back.
You're next Connecting your head.
Build this long line And maybe Ken.
Grow a little taller here lift yourself a little bit up connecting your crown to the sky And your feet are grounded on the floor.
And from here,
Feel in your arms.
Shoulders,
Upper arms.
Elbows.
Lower arms.
And your hands and fingers.
And now grow a little taller.
Feel the feet on your ground and allow yourself to lift yourself up a little bit more and at the same time let go any tension.
In your jaw.
Your neck.
Your shoulders.
Your abdomen.
Beautiful.
And now you stay exactly this connected you are right now with yourself.
Also we are opening our eyes shortly.
Keep this feeling.
Of having checked in with yourself,
Being connected.
And try to keep that throughout the session.
Gently open your eyes now.
And we start very gently.
To keep this feeling of like we're connected with ourselves.
And you start slowly.
Walking,
Stepping a little bit side to side.
And immediately you try to keep the long line,
You keep the softness in your jaw and your chest.
And you allow your feet to find their groove.
And at the same time,
Keep your arms also alive.
Sometimes they hang on the side.
Keep them as if they are ready to move anytime.
And find for a moment the groove in your feet.
If slowly or quick.
It doesn't matter.
Which is the Lao.
Your feet to start the groove.
And when your feet.
.
.
Found their groove.
Allow the rest of your body.
To copy it and find the groove as well.
Maybe you find it in your upper body.
Burst in your shoulders.
In your chest.
And try to find it in your whole body now.
Find the groove.
In your pelvis.
The whole spine.
And if you just feel like stepping side to side,
That's absolutely fine.
Try to keep the connectedness with yourself.
And if you want to.
.
.
Explore a little bit more.
Just allow your feet Find the groove.
And let the rest of your body relax.
Just get inspired!
Good.
Give yourself time to find the groove.
Sometimes we want to all rush.
Enjoy the journey.
Always come back!
If you lose it.
Bind your feet again,
Bind the rhythm in the feet.
And then.
.
.
Bring back the connectedness in your body.
Bind the rhythm in other body parts.
Don't think about it.
Your body knows exactly what you need right now.
We just need to.
.
.
Let our body do.
The job.
Few more moments.
.
.
Keep going now.
And next I wanted to bring a little bit more awareness into our core area.
But keep first going what you are doing.
I'm explaining.
And I want us to focus.
On the navel.
And on the part of our lower back as well.
The front,
The abdomen.
And I want us to explore many,
Many micro movements now in our core.
So try that now with me.
Find many many mini movements in the area.
Your navel,
Your lower back.
Your lower abdomen.
And maybe.
.
.
You need to explore a little bit.
How can you move?
Your pelvis.
And also your legs may be bending.
To bring more mini movements in your core.
Also,
Maybe you need to let go your upper body,
Your arms.
A little bit more.
Fine with me now.
Mini micromovements.
Aim your beautiful core.
And now imagine This whole area is connected.
You find your tailbone.
All the way through your back.
So find vertebra by vertebra in your lower back.
Maybe you can.
.
.
Find ways to move.
You're a spy in there.
You can move your tailbone when you move your pelvis more.
Also when you move your shoulders and arms it has an impact.
On your core.
When you bend your knees more.
Stay with this sensation a little bit.
And try to keep the groove in the rest of your body.
Active feed.
Active upper body.
And many,
Many,
Many thousands of engines starting at the same time in your core.
Imagine.
Thousands of mini engines.
Your lower back,
Lower abdomen.
On the sides Find the heart.
Stay with this sensation a little longer.
Sometimes this part of us is.
.
.
Numbant.
Just functioning and Just wakening it up,
Feeling all these parts.
Brings us more into our body.
Good.
And now.
.
.
Bring back the groove in your feet.
You remember where we started with?
Bring it back.
Bring it back in your upper body.
All the way the spine,
Your arms Your groove.
Your rhythm.
Get.
And now.
.
.
Why are you doing that?
Bring the groove also.
You know,
The mini.
.
.
Engines in your core.
They all have a rhythm now.
Different rhythms.
And we bring it all together.
And when you lose one sensation,
That doesn't matter at all.
Find your feedback first.
Find your groove again.
And then find these mini engines in your core again.
And allow yourself to.
Be playful if that feels right right now.
And let the rest of your body I'll puke.
To groove.
And for a moment.
.
.
Let's do all slow motion.
And that is keeping the rhythm.
Keeping your flow.
Keeping the mini mini micro engines.
Tschüss denn!
Slower version of yourself.
How does that feel?
What is changing?
Still find your groove in the feed.
In your body.
Just press slow motion.
Keep it.
And I want you now to.
.
.
Another focus.
On your neck and your head and your face.
We often.
.
.
Look on the screen,
Look down.
So now I want you to invite the groove also in your neck,
In your head.
So how about.
.
.
Looking around yourself.
In this slow motion.
Keeping the rhythm.
And bringing it also to your heart.
Neck,
Your head.
Your eyes wander around.
Left,
Right,
Up,
Down Define that now.
And let the rest of your body It's now as if we would find.
.
.
Many,
Many engines.
In our neck.
Add facial muscles.
You If you don't feel awkward,
Try to make to pull some faces to see.
How that changes.
Good,
Keep the slow motion in your body as though we are focusing now more on the neck and the head and the face keep the rest of your body alive keep the engines in the pelvis In slow motion.
And explore.
Micro-movements in your neck,
Head.
Face.
Good.
And now,
Slowly.
You allow yourself if you want to.
Increase the volume.
From slow motion.
We keep the quality,
We keep all the mini movements.
We keep the rhythm.
But we allow ourselves slowly.
To increase the volume of our movement.
Little by little.
Little by little.
Stay connected.
Keep the quality you found.
Keep the engines in your neck,
Your face,
Your head.
And your pelvis.
And I leave you in silence now for a few minutes.
To bring the volume back you want,
To bring the rhythm back.
Which feels exactly right now.
And try to keep everything engaged.
Wonder and explore.
Enjoy!
Good,
Keep going.
Good breathing.
Through your nose.
Breath out through your mouth.
Keep exploring.
Good.
One last check in to see is your body.
Are all body parts involved.
Is there any?
Additional.
Layer you want to bring.
Your eyes wandering.
Your neck floating.
Mini mini engines in your pelvis.
Soft shoulders,
You choose.
Let go a little bit more.
And allow yourself now again.
To slow down.
Keep the richness!
But allow yourself.
To slow down your movement.
Slowly.
Bathing out.
Until you find your feet.
Again both on the ground in a parallel position.
And let your body still float.
Be alive.
Be active.
Be awakened.
And.
.
.
If you feel comfortable.
Close with me your eyes.
Feel again your feet on the ground.
And allow your body still to float.
And now let's check in in our body.
Check in in your face,
Your head,
Your neck.
Maybe you can find the availability of mini-mini micro movements Maybe you reflect on the moment.
Where you have discovered new sensations in this area.
Just stick with that for a moment.
And now center focus.
Into your spine.
All the way from your head,
Your crown to your tailbone.
Feel the richness.
Maybe also here Check in.
How your spine feels.
Anything changed?
Nothing changed.
Just check in.
And now check-in.
Your pelvis where we have activated so many engines today Maybe you can still feel them,
Their availability.
And then checking your feet again.
Feel how they ground you,
Always support you.
And find again this long line from your feet through your legs,
Your pelvis,
All the way up your spine to your crown.
Keep the richness in your body.
And try to grow a little taller.
And now.
.
.
Have one wish.
For yourself for today.
One wish,
What do you want to do?
What you want to keep for yourself.
Your intention to make this day or this evening.
Yours and beautiful.
Whatever comes to your mind right now.
If it's a nice coffee,
A nice tea,
Whatever it is,
Some stillness.
Beautiful,
Keep that wish.
Check in last time with your whole body.
And we end the session today.
With three deep inhales through your nose.
Breath out through your mouth in your own rhythm.
And when you're ready.
Open gently your eyes again.
Hmm.
Welcome back!
Thank you so much.
For joining,
Sharing this energy.
Thank you.
