Welcome to this mindful movement session.
I'm Adriana,
A trauma-informed physical therapist and yoga teacher.
You can use this mindful movement session for days where you're experiencing pain or fatigue or want to have a more intentional practice with movement in your body.
Let's begin.
Find a comfortable sitting position wherever you are.
Start by tuning into your breath,
Noticing the sensation of the breath in the body.
Take a second to tune into any sensations in the body.
Any areas of tension or pain or any areas of relaxation.
Starting at the neck,
Make some gentle movements.
This could be bringing your ear to your shoulder or gentle half circles of the neck.
This could be bringing your ear to your neck.
Tune into any sensations in the neck as you do this.
Try not to label them as good or bad,
Just observe how the movement feels.
Now move into your shoulders,
Making gentle circles with the shoulders.
You can make circles with your whole arm if you'd like.
Once again,
Tune into how this feels without judgment or labeling.
I invite you to stop the shoulder circles and make gentle circles with the wrists.
Notice any sensations here.
Always knowing that you can stop at any point if the movement becomes overwhelming.
Take a second to pause and stop the movement.
Tuning into the breath.
From your sitting form,
Twist your body to one side and then the other side.
Tune into how this feels throughout the back and the hips.
And come back to center.
Straighten one knee and then the next knee,
And then bend them.
Move back and forth between bending and straightening the knees,
Paying attention to the sensations in the body.
Notice that you can sit with these sensations that arise and keep moving if you choose to do so.
Finally,
Relax the knees and the legs and make some circles with the ankles.
Tuning into the sensations here.
When you are ready,
Stop the movement and tune into how the body feels.
And this is a mindful movement session that you can use to focus on sensations without judgment of what arises.
Feel free to come back to this movement session any time you are experiencing pain or fatigue and you want a gentle movement practice to tune into the body.
