Welcome and thank you for practicing the 10 mindful movements of Thich Nhat Gaal with me.
I'm Mary McGilfrey.
And this recording is made in the Scottish Highlands.
The 10 mindful movements were designed for the monks to give their bodies some ease after long times of meditation.
First I would like to invite you to settle in for a moment.
So our Ankles are in line with the short edges of the yoga mat.
So you might notice that your toes are pointing slightly inwards.
And put some pressure on your big toe mount and your little toe mount.
And on the center of your heel.
And you might feel that with this little act The muscles of your legs are engaging.
Close your eyes for a moment if that's okay for you.
And take a few seconds to settle in and to observe your breath.
Where can you feel your breath in your body?
Just observe.
Then we open our eyes.
And the first movement,
We bring our arms horizontal.
So on an inhale,
We bring them horizontal.
And on an exhale bring them back.
We do each movement four times.
Inhale.
And exhale.
Take soft knees.
Just a micro bend in your knees.
The second movement.
We bring our arms up high.
In the direction of the sky,
Inhale.
And exhale And exhale.
And bring your arms down again.
Take a slow inhale through the nose and exhale through the mouth.
And place your hands on your shoulders,
Your fingertips on your shoulders.
On an inhale we open up our arms.
Exhale,
Hands to shoulders.
Inhale.
Exhale.
And open up your arms like a blooming flower.
Inhale.
And exhale My arms down.
Shake your shoulders and your arms.
And take a slow inhale through the nose.
And out from the mouth.
We start with arm circles.
And sing the namaste before your body.
Inhale.
Arms up.
Exhale.
Arms back.
In front of your body.
We reverse direction,
Inhale.
And exhale.
Inhale.
Exhale.
Inhale.
Exhale.
And once more.
And last time,
Inhale,
Arms up.
Big circle.
And make it a mindful movement.
So you notice what's happening in your shoulders.
And arms to the side and shake.
A little bit loose.
We make a bigger stint.
And we start to make some circles We turn our body to the Right.
Elongate the spine slightly and on an inhale we make circles One way.
And keep soft knees.
Then we turn our body to the left elongate the spine,
Inhale.
And inhale and exhale Inhale.
Exhale.
We turn our body to center.
And we make our stand a little bit smaller.
Toes are pointing outwards.
And we come standing on our toes,
We lift our heels,
And we come into a squat.
And of course you can take a chair or a wall or a countertop to hold on.
Inhale.
Exhale.
Inhale.
Inhale.
Exhale.
Inhale.
And the last time.
And shake your legs loose On the inhale we bring our arms up and overhead.
We elongate the spine.
Bend a little bit through the midline.
And on an exhale,
Come into a forward fold or.
.
.
Just a flat back.
Inhale.
Wait,
Wait.
The sky Exhale.
Weak.
Weak.
The Earth.
Inhale.
Greet the sun.
And exhale Greed the earth.
Slow movement.
Then comes the standing.
The next two movements are balancing movements.
So if it's more convenient for you,
Then take a chair to hold on or a wall or a countercrop.
Inhale,
Lift your right leg,
Point your toes.
Exhale,
Stretch your leg.
Inhale in Exhale,
Back.
To the floor and take a focus point before you on the floor which makes it easier to balance.
So inhale,
Lift your left leg,
Exhale.
Stretch your legs.
Inhale.
And exhale Okay.
Inhale.
Exhale.
On the other side.
You Two more of these.
And the last one.
And shake your legs.
How to lotion up.
Is.
Now the next movement is even more challenging.
I will demonstrate first with my hands.
So we bring our.
.
.
Right foot cross over.
The left and on an inhale We bring our leg to the side.
And on an exhale cross over To the left.
Inhale To the side.
Exhale.
Cross over and.
.
.
Bring your foot back onto the floor.
Inhale.
Exhale.
Inhale.
Exhale.
And foot back onto the floor.
And keep a micro bend in your knees so that makes it a little bit easier.
Inhale.
Exhale.
Inhale.
Exhale.
And back to the floor.
Inhale.
Exhale.
Inhale.
Feel.
Hail.
And back to the floor.
Inhale.
Exhale.
Inhale.
Exhale.
The floor inhale exhale inhale exhale So shake your legs loose for a a moment And then we make a big step.
We turn our.
.
.
Left foot out and our right foot in a 45 degrees angle.
We bring our hand before our body.
We bend our front knee.
Our knees.
Looking over the second toe.
And our knee is over the ankle and not passing it.
Then we open up.
In a warrior two,
Our shoulders are low.
We bend our back legs.
We stretch your front leg.
And we bring our hands in a namaste.
Together open up again on an inhale warrior two And exhale.
Inhale.
And exhale.
Inhale Exhale.
Then we straighten our back leg.
We turn our front foot in.
And our back foot.
Out so that those are facing the front edge of the yoga mat.
Turn your back foot your left foot in a 45 degrees angle Place your hand.
On the front side of your body.
Bend your front knee.
Front nears.
Looking over the Second toe.
And your knee is over your ankle and then come into the hook.
A warrior toe.
Shoulders are low.
And then on an inhale we stretch our front leg And we bend our back.
Leg.
Hands in Namaste.
And open up Exhale.
In inhale warrior two Exhale.
Inhale warrior two And exhale.
And I was straightened.
Our back leg We bring our front foot in.
And we heel toe.
Our feet together.
Bring the hands for the heart.
These were the Ten mindful movements of Dichtnacht halen.
Which I do every morning.
To settle my mind,
But also.
.
.
To overcome the morning stiffness.
Thank you for joining me.
Namaste.
