Hi,
I'm Dr.
Kim.
I wanted to make this meditation for those of you who,
Like me,
Find it difficult to sit still.
For years I tried so many different meditation techniques.
I could sometimes touch the void,
That coveted silent space where no thoughts exist,
But only for a few seconds before my mind would start chattering again.
I know many meditations teach to simply observe those thoughts,
To let them come and go.
That's beautiful and it works for some people.
But through my work in teaching people how to heal chronic pain and illness,
I discovered that stillness of the mind doesn't always have to come from stillness of the body.
In fact,
For many people,
It arrives more easily through gentle movement.
When the body moves,
Even subtly,
The mind begins to let go.
Thoughts melt away,
Not because we actively force them out,
But because movement gives them somewhere to flow.
So today we'll explore a simple moving meditation to help you access that quiet empty space within you,
Without forcing the mind to be silent.
You will find yourself drifting off into bliss,
Thoughts melted away,
Completely one with the energy of the universe.
Thank you for being here with me today and for your donations.
Your support helps me continue creating change in this world.
Let's begin.
Sit up straight,
Feet flat on the floor.
Let your hands rest loosely in your lap.
Take a slow breath in through your nose and sigh it out through your mouth.
Another deep breath in and full exhale out.
Let your breath return to its natural rhythm.
Now notice how your body gently moves as you breathe.
The subtle lift of your chest,
The soft expansion of your belly.
The tiny sway of your spine and head.
Observe this natural movement for a few cycles.
Now begin to gently amplify that movement.
As you inhale,
Let your chest lift,
Allow your head to drift upwards.
As you exhale,
Let your chest contract,
Allowing your head to drift downwards.
Let all the movement come from your chest and notice how your head naturally follows.
Like a gentle ocean wave rippling through your spine.
Inhale,
Rise.
Exhale,
Contract.
Now deepen the movement.
Inhale and arch your spine forwards,
Head looking up.
Exhale and curl your spine forwards,
Head looking down into your lap.
Let your head relax and drift naturally with the movement.
Allow your body to settle into a gentle rhythm.
Every movement completely guided by your breath.
Notice how this rhythm soothes the mind.
How your thoughts have started to dissolve without effort.
Move like you're underwater,
Your body soft,
Fluid,
Slow.
As you move,
Notice the space between thoughts beginning to widen and lengthen.
Enjoy that quiet pause.
Enjoy the complete stillness of the mind.
You don't have to chase it or hold it.
Just feel yourself touching it again and again with each wave of breath and spine.
The more you move,
The more natural it becomes to rest there.
Thoughts may still arise,
But they lose their grip,
Dissolving away into the rhythm of your movement.
Continue breathing and moving.
Slowly start to make each movement smaller and smaller.
Allow your body to settle naturally back to its center.
And let your torso be still.
Imagine there's a pencil stuck to the top of your head,
Lead facing upwards.
Start to draw circles on the ceiling with your skull.
Move slowly.
Allow your head to become completely weightless.
Feel like your head is floating through the air.
Relax your forehead.
Separate your teeth.
Let every muscle in your body become completely slack.
Now change directions of your circles.
Slow your movement down.
Let your circles naturally become smaller.
And allow your head to settle back to its center.
Notice how your mind has become quiet.
Not because you forced it to.
And not because you observed your thoughts.
But because you used movement to melt away thoughts and tension with ease.
Take a moment to feel the energy moving through your body.
Feel the goosebumps on your skin.
Feel the tingling in your fingers.
Enjoy this moment for as long as you want.
As this meditation comes to an end,
Carry this feeling of pure peace into your day.
And remember that meditation doesn't always mean sitting perfectly still.
It can also mean allowing your body to guide you back to peace through motion.
This is my work.
If this track resonated with you,
Please check out my other tracks and courses here on Insight Timer.
Thank you for practicing with me today.
