Mindful Movement Everywhere 15 Minutes

15:15

15:15

Mindful Movement Everywhere 15 Minutes

by Silja Redczus

Type

guided

Activity

Meditation

Suitable for

Everyone

In this 15-minute guided movement practice, I invite you to focus your attention on the sensations that arise in each moment of movement. You can follow this practice from anywhere. It can be done sitting or standing — or even lying down, if you follow the guidance through your imagination. This practice aims to cultivate attention to the direct experience of present-moment sensations during small movements, helping you build awareness for everyday life, both in formal and informal practice.

Mindfulness Movement Body Awareness Imagination Breath Awareness Posture Self Care Awareness Mindful Movement Imaginary Journey Joint Movement Posture Adjustment Autopilot Awareness

Meet your Teacher

St Gallen, Switzerland

Meet your Teacher

St Gallen, Switzerland

Transcript

My name is Silja and I welcome you to this practice of mindful movement. You can follow this practice from anywhere, Sitting on a chair or standing up and also in any environment as you can follow the movements with your body or alternatively in your imagination. If this is what you choose depending on your body needs right now and your environment. It will be a series of small movements to focus on the present moment experiences of bodily sensations in this very moment. There is nothing to achieve or nothing to do. Just notice in every moment again and again what is happening and what the sensations are. So choose now either to stand up, To sit upright in a chair with a bit of space between back and the back of your chair or to follow the movements in imagination in the posture that fits you right now. Take good care of you. Start with placing both feet firmly on the ground, Hip width apart, The contact the toes and the feet, The ground, If sitting on a chair also the contact of the thighs and the buttocks on the chair, The back upright, If you're standing tilting the hips slightly, Also with a micro bend in the knees, The arms hanging on both sides of the torso or hands resting in the lap and the back upright, Rolling the shoulders up by a front and back and doing that one more time, Rolling the shoulders up with a front and back and down and now letting the shoulders hang and the head balancing top of the spine with the chin slightly down to create length in the neck and allowing the gaze to become soft, Either closing the eyes, Allowing the gaze to become soft in front of you, No need to look at any screen or look at anything in particular, Allowing awareness to turn inward to the sensations in the body right now, Perhaps noticing the movement of breath, Expanding while breathing in, Contracting while breathing out, No need to change the rhythm or the depth of the breath, Just let it be as it is, Deep, Shallow, Long, Short breaths, Just notice and the same with thoughts or emotions or strong bodily sensations that might surface during the practice, Just notice, There's nothing good or bad about these sensations arising, Awareness just allows you to choose either to engage with them, Engage with the story or engage with the sensation or to notice and return the attention back to the movement, Now shifting the weight on one leg and lifting the other one just slightly above the ground and if your body or your environment doesn't seem fit for this movement, Just imagine moving the body and see what the sensations are, Now checking in with the body, Which muscles are engaged, What are the sensations here, Starting to rotate the ankle joint, Rotating the foot and the rest of the leg stays in place, So little or no movement in the lower leg and upper leg, Just moving only the ankle joint and changing the direction, Noticing the sensations in that joint that is moving right now, Perhaps also the surrounding area, Maybe also your face is engaged for some reason, Just noticing and stopping this movement and now moving the lower leg from the knee joint, So rotating the knee joint in one direction, Again the ankle joint stays fixed now and also the thigh stays in place, Only the lower leg moving, Circular motion, Changing the direction as well and noticing the sensations in the leg, Perhaps also in the leg that is standing on the ground, Just being with the direct sensations, No need to think about which muscles are engaged or anything like that, The body is doing that by itself, Just staying with the direct sensation, All right, Lowering the leg down and checking in, Perhaps any echo of the movement, Now shifting the weight to the other leg and lifting the one that was on the ground before and start rotating the ankle joint, Also perhaps noticing any autopilot, Since we've done one leg already, You might assume what's coming next, Intentionally focusing attention back on the sensations in that moment, No need to plan, Just let yourself be guided, Changing direction, Now fixing the ankle joint again, Moving the knee joint, Circular motion, Only lower leg is moving in one direction and the other and every movement is new, Lowering the leg again, Checking in with the echo of any movement, What is present right now, The legs, Any other part of the body, Now starting to rotate your wrists, The hand joints and again, Just like with the legs, Everything else stays more or less in the same place, Only the wrists are rotating, One and the other direction, You can keep changing the direction and being with the sensations in your wrist right now, This very moment, Fixing the wrists and start rotating the elbow joints and again, The upper arm stays in place as much as that's possible for you right now, Only rotating the lower arms from the elbow joint, Perhaps also you feel anything in the shoulders or somewhere else in the body, Just notice, And letting the arms hang again or rest in the lap, Now I invite you to raise the arms straight in front of you with the palms facing down, Up and overhead, Now turn the arms, Rotate the arms from the shoulder joint outwards, So palms facing to the sides and arms lowering down to the side again and in front, Palms facing down, Arms rising up and over, Palms facing to the sides, Arms lowering to the sides and now connecting this movement to the movement of breath, So with the next wave of breathing in and follow the breath, The movement follows the breath, And breathing out the arms lower again to the side and continue in your own rhythm, Each wave of breathing in the arms go up in front and when you breathe out the arms lower to the sides and keep checking in when autopilot is kicking off, When the movement becomes automated, Notice again the sensations in the shoulder joints, The hands, Perhaps some warmth and the next time your arms are hanging to the sides, Let them hang down and now closing this practice with a couple of deep breaths, Conscious breaths, Breathing in through the nose and out through the mouth, One more deep breath, Breathing in through the nose and out through the mouth, Breath, Thank you for joining in to this practice of mindful movement, All the best and may some curiosity and presence stay with you for the rest of your day.