Welcome to this guided meditation brought to you by Create the Calm.
Before we begin,
I'd like to offer a brief note.
This meditation involves gentle movement of your body.
Please ensure that you're in a space where you have the room to move safely.
Enough room to stretch,
Sway,
Or shake without risk of bumping into objects or tripping.
If you prefer,
You can do a modified version seated or lying down.
Your comfort and safety are the most important parts of this practice.
Let's begin by settling into a calm awareness.
Take a moment to notice the weight of your body where it makes contact with the surface beneath you.
Feel the support beneath your feet if you're standing,
Or beneath your sit bones if you're seated.
Notice the rise and the fall of your breath.
Allow your attention to rest here for just a few breaths as you arrive fully into this space,
Into this moment.
Now gently begin to notice any sensations in your body.
Perhaps a tightness in your shoulders,
Tension in your jaw,
Or a heaviness in your chest.
Simply notice it without judgment.
In this practice,
We'll invite these sensations to move,
To release,
To flow,
Using mindful intentional movement.
Begin by slowly rolling your shoulders,
Lifting them up toward your ears,
And letting them drop.
Again,
Lift and release.
Feel the muscles soften with each exhale.
You might notice a sense of tension melting,
Even if just slightly.
Allow your breath to guide the pace.
Longer exhales may encourage more release.
Next,
Take your arms up overhead,
Stretching gently.
Feel the length down through your sides,
The expansion through your chest.
Then slowly bring your arms down in a sweeping motion,
Perhaps letting your hands float past your thighs as you exhale.
Repeat this a few times,
Listening to your body moving only as much as feels good.
If you feel drawn,
Begin to incorporate a gentle sway from side to side,
Letting your torso lead.
Allow your movements to be soft and exploratory,
Like water flowing,
Responding to the inner sensations of your body rather than a fixed pattern.
There's no right or wrong way to move here.
Your body knows what it needs.
Notice if any emotions arise as you move,
Perhaps a heaviness,
Sadness,
Restlessness,
Or even joy.
Whatever arises,
Welcome it.
You don't need to hold onto it or push it away.
Let it flow through you,
Expressed in your gentle movements.
Imagine the movement creating space inside you,
Like a river carving a channel through rocks,
Patiently and persistently.
Now let's bring some awareness to your legs and your feet.
If you're standing,
Feel the connection with the ground.
Begin to shift your weight gently from one foot to the other,
Letting your knees bend softly,
As if you're dancing to the rhythm of your own breath.
If you're seated,
Allow your legs to stretch,
Your knees to open or bend slightly,
And maybe even lift and place your feet back down with intention.
Notice the energy moving up from the base of your body,
Circulating as you continue your flow.
Bring your hands to your heart center,
Feeling the gentle beat beneath your palms.
Let your movements become more circular now,
Perhaps rotating your shoulders,
Your wrists,
Or hips in small,
Intentional circles.
With each rotation,
Imagine tension dissolving,
Emotions moving through the body,
Rather than remaining stuck.
If it feels right,
You can incorporate a gentle shake.
Shake your hands,
Your arms,
Your shoulders,
Or even your whole body.
This expressive movement helps release energy and emotion that the body has been holding on to.
Allow yourself to make small sounds if they arise naturally,
There's no need to hold back.
This is your practice,
Your space,
Your flow.
Now take a moment to pause in stillness.
Feel the shifts in your body and your energy.
Notice how movement has altered your awareness.
Perhaps a sense of lightness,
Openness,
Or calm has emerged.
Simply observe it without expectation.
Now we'll return to a slower grounding sequence.
Bring your movements back to a gentle sway or a stretch,
And then gradually ease into stillness.
Feel the weight of your body once again,
Supported fully by the surface beneath you.
Rest your hands where they feel most natural,
Maybe on your knees,
On your lap,
Or at your sides.
Bring your attention back to your breath.
Inhale slowly,
Feeling your body expand.
Exhale fully,
Noticing how each breath has guided your movement and release.
Acknowledge the way your body has expressed emotion today,
And honor it.
As you come to the close of this meditation,
Take a few more deep breaths.
Allow your awareness to soften.
When you feel ready,
Gently open your eyes if they were closed,
Bringing this mindful presence with you into the rest of your day.
Thank you for sharing this time with yourself,
And with me.
I invite you to follow Create the Calm so you can be notified when new meditations are released.
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If you'd like to go deeper,
Explore our premium classes and tracks at Create the Calm.
These provide expanded guidance and practices to support your emotional well-being and mindful expression.
Take one last deep breath in.
Exhale.
Carry this sense of movement,
Flow,
And gentle release with you.
