Moving Meditation For Calm And Clarity

This gentle moving meditation combines five flowing movements practiced as one continuous sequence. Inspired by the qualities of water, each movement connects naturally with the breath, encouraging the body to relax and the mind to become more calm and clear.

A simple yet powerful practice to cultivate ease, presence, and a deeper connection between body, breath, and awareness.

Transcript

I'd like to welcome you to the Water Flow Movement Meditation Series. This will consist of five movements. What we're going to be doing is just flowing through a series of movements. I'll give you kind of a water metaphor for every one of them. And what you'll notice through these practices is there's no stopping. There's no stop and start. There's no fast or slow. We're just going to be flowing through like a very gentle pace as if it's like a slow moving river or a gentle pace of a kind of calm ocean. And you just want you to link the movement with breath. And you'll notice this is like a very beautiful mind-body practice. We're just linking the body, The breath, And the mind. So keep the mind with the movements and in the body. The body should just feel nice and relaxed and smooth. And once again, I'll show you how you link the breath with the movements themselves. So the first movement is called the fountain. And what that means, We're just gonna, You wanna visualize a fountain that comes up and then the water just comes out to the sides. So as you bring the arms up the center of the body, It's as if water's coming up through the soles of the feet, Up through the legs, Up the spine. And then as the hands are just, The water comes out to the sides like a fountain. You see it's some city or park. Just bring the hands up, Inhale, Exhale. You release, Let the arms come down, Just nice and relaxed. Inhale up, Exhale as you push out to the sides and the arms come down. Two, Three more. And last one, And relax. The next one we do is called the water wheel. You'll be getting a small, Like as if it's a small ball. You're going to hold it here by your abdomen. So as you inhale, The ball will come up, Not too close to your body. You don't want to feel tense, Not too far away that you're using muscular power to hold the arms up. Just what we call the Goldilocks spot, Just a comfortable spot here. Inhale, It comes up. As it comes to your chest, You slowly start bringing it out. And it's like a circular motion. Now exhale as you come down. So inhale, So it's making the, Like you can imagine a wheel. Wheel like motion. Which is very circular. First, Focus, The eyes stay as if there's a middle spot of the ball. And then if you like, You can close your eyes and just keep your awareness in the body. Or keep the eyes open the whole time. So inhale as you rise. Exhale as it comes down. Making it as circular as you can, So it's not a rectangular feel, It's not up and out. Very circular. Let's do three more. And relax. The next movement we're going to be doing is the breaststroke. So if you have experience swimming, It's this motion. So you're gonna bring the arms out, Palms up, And as they come out in front of you, The palms face each other, They face down, Face out, And then to the sides, And then just like you're swimming through the water. And you can have that feeling, That visualization as if you are moving through the water, And you're meeting that very gentle resistance that the water gives you. So inhale, The arms come out. Exhale, Part the water. Nice brush stroke. Once again, We'll link the movement with the breath. Inhale, Come out. Exhale, Part the city. Do three more. Nice flow. And relax and feel into the body. Next movement is called the ocean wave. So it's going to start off as if a wave breaks on the beach and then a tide goes out and so our hands move away from us at about hip height. Then the palms face us as if the ocean wave gets bigger, Palms facing you, Rise towards your face. And on the exhale, It's like the ocean wave breaks over you, Like the slow motion wave, Instead of it being this strong, Violent wave, It's just kind of soft and relaxing, As if it's a slow motion healing wave. So inhale coming out. Exhale, Just let the wave wash over you. Tide goes out, Wave builds up. Exhale, Relax and release. Let's do three more. We finish up now with sometimes it's called the cheese shower or centering. So what we're going to be doing, I'm going to bring up my left arm. You can bring up your right. Just bring that arm out to the sides above your head. And then just come down the center of your body. Feel nice and centered and aligned and relaxed. Now go to the other hand. Come up, Have this visualization almost like you're pulling. It's as if it's a shower being held by a string. You pull down and it's like being underneath a shower or a waterfall. Wash it down over you as you center. So inhale, Rise, Exhale, Down the middle. And once again connect to that feeling being nice and tall and aligned at the same time very soft relaxed in the body And we'll do one more. And feel into the body, Feel the body align. Get relaxed. Breath. Slow, Deep and smooth. The mind. Calm yet aware. And take this feeling in with you for whatever you're doing the rest of your day or your evening. And note that you can return to this practice anytime you like throughout your day. Thanks for joining me.