Hello friends,
Welcome to this 8 minute somatic movement meditation.
Before we begin,
You'll need to find a small space where you can move comfortably.
You don't need a lot of room.
Quiet corner we'll do a patch of floor.
Just somewhere you can stretch your arms and take a few small steps.
I've picked where I would usually put my yoga mat,
So that works too.
And I've also put on my headphones and turned the music right up.
Headphones up.
World out.
If it feels safe for you to do so,
You're welcome to also gently close down your eyes.
For the next few minutes,
There's nowhere you need to be.
Nothing to achieve.
No moves to remember.
There's no way to get this wrong.
You're just stabbing me.
This isn't about dancing or being good at dancing or not.
It's not about looking graceful.
It's about listening.
Listening to your body.
Listening to sensations.
Listening to the quiet impulses that often get drowned out by the noise of everyday life.
So let's take a slow breath in.
Filling up the chest and the lungs.
And a slow breath out.
Out through the diaphragm.
Chest.
And again.
Breathing in.
.
.
And letting go.
And just noticing your fate.
Connecting with the ground or the floor,
The carpet,
The yoga mat.
Whatever you're standing on.
And just notice that support beneath you.
And now we're going to turn our focus to the music.
And as the music continues,
I want you to become curious.
Curious about what movement in your body wants to happen right now.
It could be a gentle sway.
It could be a stretch.
Maybe you want to put your arms over your head.
Stretch out the side body.
Doing the same to each side.
Or maybe it's just the smallest movement imaginable.
A finger.
A circle of the wrist,
A gentle roll of the shoulders.
Forward,
Back.
And just allow the movement to emerge rather than forcing anything.
Your body already knows what it wants to do and you're just giving it the permission to do it.
There's nothing to perform,
Nothing to perfect.
No one can see you,
Hopefully.
And even if they can,
You're just here in this space,
In this corner.
But nothing to prove.
Just let your body read.
And follow any impulse that catches your attention.
Perhaps your weight shifts from one foot to the other.
Perhaps your head wants to turn.
Small circles and make some movement in your neck and your shoulders.
Your arms might want to float upwards or out to the side.
Or in a gentle wave movement.
Or maybe they just want to hang loosely by your side.
Trust whatever appears for you.
And really notice how the music lands inside you.
We're not listening with our ears.
We're listening with our whole body.
Just lean in to wherever you feel it.
And allow that part of your body to guide the movement.
For a few moments.
See what happens when you stop deciding how to move and start noticing how your body wants to move.
Just keep going.
Reaching,
Opening,
Taking up space.
Maybe making tiny subtle movements.
Anything is welcome.
Do whatever feels good for you in your own time.
Whatever you're doing,
You're doing beautifully.
Continue exploring.
Following your curiosity.
And falling sensation.
And you're trusting yourself.
Trusting the intelligence of the body.
And your body has been carrying you through every moment of your life.
We're not learning something new.
We're just leaning in.
We're leaning in to what your body wants.
Without that outside noise of the world.
And now very gradually begin slowing down.
Allow whatever movement you've been taking to become smaller,
Softer,
Gentler.
Maybe your feet come to rest beneath you and find a comfortable place to stand You showed up.
Well done.
