Today's session is all about movement.
Considering how you are physically active with the goal being to mindfully move your body with intention and presence.
Begin by finding a quiet and comfortable place where you can sit or lie down without being disturbed.
Close your eyes and take a slow,
Deep breath in through your nose,
Hold it for a moment,
And then gently exhale through your mouth.
Repeat this,
And with each breath,
Allow your body to relax and your mind to quiet.
Feel the weight of your body against the chair or the floor.
Notice the sensation of your clothes on your skin,
The temperature of the room,
The sounds around you.
Now let's turn your attention to the physical movement you did today.
If you haven't yet,
Think about what you are planning to do.
Imagine the movements involved,
The lift of your arms,
The extension of your legs,
The bending of your knees,
The tightening of your core.
Visualize these movements and the order in which they happen.
Begin to mind the sensations of your muscles working,
Contracting and relaxing,
The feeling of your heart rate increasing,
Your breath becoming more prominent.
How do all of these things feel in the body?
Now consider this,
During your movement,
Was or will your mind be present,
Focused on the movements and sensations,
Or do you find your thoughts wandering elsewhere?
Do not judge these reflections,
Just observe them.
With each recollection or anticipation,
See if you can bring more mindfulness to the movement.
Feel your body in space.
Feel the ground under your feet.
Feel the strength in your muscles.
Lastly,
Think about how you felt or how you will feel once you've accomplished this physical activity.
Do you feel strong?
Do you feel healthy?
Do you feel proud of yourself?
Do you feel glad that you showed up and gave time to strengthen your body and improve your well-being?
Make note of how the body and the mind respond to what you did or what you will do.
Take that with you each time you set out to move your body.
Now bring your attention back to the present moment.
Feel your body as it is right now,
In this moment.
Listen to the sounds around you.
Feel the temperature of the air on your skin.
Take a deep breath.
With your next inhale,
Make a silent commitment to bring more mindfulness to your physical activity.
You are committing to yourself to do this work,
Mind,
Body,
And soul.
Remember these sensations,
This level of attentiveness,
And carry it with you as you intentionally move your body.
Take another deep breath,
Feeling the calmness and the peace within you.
When you're ready,
Gently open your eyes if they were closed and take a moment to adjust to your surroundings.
Remember,
Mindfulness is not about perfect focus,
But about awareness.
By bringing mindfulness to your physical movement,
You not only improve your activities,
But also your mental clarity.
Thank you for joining in this mindfulness session.
I hope you are proud of yourself for taking this time to explore what your physical activity looks like and how you can be more present and aware every time you move your body.
