Moving Meditation

Take this time to set up your space all cozy, candles, a yoga mat or meditation cushion. All the fixin's. Let's find our breath, soft in and exhales and utilize gentle movement to get into our bodies and out of our mind space.

Transcript

Hello I'd like to welcome you to a little moving meditation.

So you don't need anything really here just yourself of course and I'm going to invite you to lie down to begin.

So if you'd like to lay on a yoga mat you could or if something comfortable on the floor is all right you could even lay on your bed or your couch.

I just want to give you a second either to pause or find those things that you may need to get comfortable.

And then coming into practice let's start in a laying down position and if you've taken any of my classes or you know me I'm very open and I like the idea of choice and so if you'd like to find something that just feels sustainable comfortable and those shapes that you find on your back laying down are not always the same.

They're not the same day to day but they're not the same for each person and things may shift in your life and in your body.

So if you like to take your legs long and kind of straight down you could if you prefer to keep your feet rooted on the floor mat and your knees could come into touch you could do that as well or anything other than that.

So you kind of choose your adventure here and let's find an exhalation as you come to settle.

So you don't have to do too much in this space but just press your exhalation out and I want you to find great space in your forehead the spot between your eyebrows and your cheeks and you could come to gently part your lips and soften your tongue down off of the roof of your mouth and let's come to relax that spot in front of and behind your ears.

Maybe your ears kind of drift down towards the floor a little more.

Let's take all of these little movements and moments to settle in.

So if you'd like to pick up your head just a little bit off of the floor and I want you to kind of stretch the crown of your head away from you and then softly lower your head back down just as an aid of lengthening out the back line of your neck and keeping your throat pretty open and as you settle back down you might find a really gentle tuck of your chin towards your chest.

So I just want to get us into our bodies a little bit in this practice and I just want to calm that conversation that you're always having in your mind the constant conversation with yourself and I know you're aware of that I know you're familiar because we're all familiar and we're always having that conversation.

So we'll find a little bit of breath here and then we'll do some small movements and hold a little bit of space for silence in your practice.

So together let's just find an exhalation out of your nose.

You're welcome to allow them to be audible or finding your ujjayi pranayama.

Inhalation through your nose you could feel your breath coming in at the tip of your nose passing by your nostrils and let it fill enough just right just enough like that Goldilocks breath fill enough that your ribs expand just a little and then when you can't really go anymore let's find an exhalation out of your nose ribs come together just slightly and that nice warm air passes by your nostrils maybe even on your upper lip.

Inhalation,

Exhalation,

Inhale,

Exhale,

Inhalation,

Exhalation,

Exhale,

Soften your eyes the corners of your eyes.

Not too much thinking here so again relax the spot between your brows.

Try not to be concerned with anything and on your next exhale we're just going to find a gentle compression here so whatever shifts you need to make and then I want you to bring your knees in towards your chest so you're coming into a little ball.

So squeeze in and take hold of the tops of your your knees there even where your knee becomes your shin and if you'd like to move from side to side you could do that really really mindfully just slowly with your breath just kind of rocking left and right maybe you want to kind of do a little bit of a circle with your knees that could be really nice and you could go in either direction but keep your breath the focus and just observe any sensations that go on in the body as you bring your knees in so you might have a small pinching in your hip flexors and that's okay.

Just keep it easy throat still soft just observe observe everything from the neck down any feelings any sensations any pains any adversities that you face anything that feels good pressure points all that stuff and then really slowly here exhale and let's touch your feet back down to the earth and then however you would like to I want you to press up to a seated position and so again choice and option and please take your time of course if you'd like to come to a seated position that is cross-legged so sukhasan or if you'd like to sit on your shins virasana that's up to you if you'd like to sit up against a wall for support that's wonderful or if you have one of those great meditation chairs you could use that if you want to sit on a cushion on a block anything you you know you know where you're going so find just a rooted seat and as you make your way there and as you land in that shape I want you to notice so stay stay within stay with your eyes closed here try to stay a little introspective by by keeping it all in and then I want you to observe the parts of yourself that are on the earth on the mat on the floor whatever it is you're you're on and I want you to consciously kind of press that part of yourself like put some effort in there and press that part of yourself into the earth so that could be your hips your hip bones it could be your shins anything your glutes I want you to really press that part in as an aid of rooting and understanding that it is able to hold you so you're building a little bit of trust with whatever's beneath you here and as you feel ready to I want you to soften that pressing in and just feel that sensation of being held and keep those contact points and just allow yourself to be there let's take an inhale exhale so the part of our moving moving the part of our moving meditation that we're going to find is going to be found in your hands and your arms so what I want you to do here please is extend your arms out in front of you and they can still just rest kind of on your lap they can be low and I want your palms to face up towards the sky or the ceiling or whatever it is that you are and let's keep a really nice softness in your fingertips your hands the palms of your hands and as if there's no there's no effort you're not trying to be extending or anything like that you just have this softness kind of as you're holding something or holding water and let's keep that so palms up arms out on your legs and on your inhalation I want you to bring your arms up and your hands will roughly come about to the height of your shoulders but your elbows stay bent so everything is really content here and then when you make it there really softly I want you to flip your palms down and then exhale your hands all the way down to wherever feels comfortable and let's flip your palms when you get there inhalation draws your arms up flip your hands down exhale inhale flip up inhale turn your hands exhale inhale exhale inhale exhale inhale exhale relax your shoulders away from your ears inhalation inhalation exhalation inhale exhale on your next inhale come back up I want you to feel kind of the air pass and the weight that potentially you may feel in your palms as you come up and then exhale that nice softening and that wonderful feeling of moving through the air around your fingertips inhale up exhale down inhale notice that sensation exhale down inhale exhale inhale exhale last one inhalation exhalation hands come all the way down I want you to rest your hands back in your lap and let's do palms facing up and I want you to stay aware of that sensation in your palms sometimes you could feel a little bit of air kind of whirling around see if you can find that I want you to observe any sensations in the body keep the mind soft let's find an exhale inhale exhale inhale let's just softly pick your shoulders up towards your ears and on your exhale start to open through your collarbones and your front body and roll your shoulders down your back let's hold this space here stay open stay introspective and do your best to remain unconcerned so with a soft mind and a soft heart just want you to notice where your mind has gone in this time time not in a place of judgment or overthinking or overanalyzing or any of those things that we do but just in just an awareness you might observe that that is something that's important to you right now or it's it is taking up a lot of your mind space or energy it's just the way that is and you can keep it right there I'm not going to ask you to get rid of it or store it away or whatever you can keep it there all those things are there for a reason but see if you can just hold it in in normalcy and in humanness don't give yourself a hard time for thinking too much in meditation if you're ready to close practice we can do that together and if you are happy to stay here or find some other practices or other movements you could do that as well if you're closing here let's bring your palms together please andhra mudra it's gesture of of thanks and gratitude reverence greeting acknowledgement and I appreciate you being here and sharing this space and thank you so much for sharing practice space with me please bow to seal practice

Reviews

Thank you for sharing this beautiful practice. I honestly don’t think I’ve ever enjoyed a meditation session more! The breath work and gentle movement were incredibly grounding and your presence is very soothing. Thank you again for sharing your light with all who land here💖