Rolling Meditation

Welcome to this rolling meditation.

Oftentimes people say that meditation doesn't work for them.

They can't just sit there.

I can definitely say that I was one of those people.

The beautiful thing about meditation is that it doesn't have to look the same for everyone.

So if you found this recording,

Then you're looking for something a little different for your day.

You're welcome to get comfortable.

This meditation can be done standing,

Sitting,

Or lying down.

So find whichever is best for you.

Occasionally meditation includes a piece of relaxation.

And sometimes we have to take that road from our thoughts to our body.

But today we're going to go from our body to our thoughts.

So we'll start by rolling the head,

Whether you're sitting or standing,

Roll it gently from side to side.

So your right ear goes down to your right shoulder.

Your chin traces your collarbone as your left ear comes to your left shoulder.

And continue this for a few moments,

Gently breathing in and out.

If you find a spot that sticks a little or catches,

Feel free to hold right there and breathe into it and breathe out as you release it.

Remember to take your time and be gentle.

Begin to bring your chin towards your chest and gently lift your head back up.

For our next piece,

We'll be rolling our shoulders.

We're going to start by rolling them backward.

So bring your shoulders forward,

Up,

Back,

And down.

Just continue that slowly.

Again,

If you find something that catches,

Feel free to use your breath to move through it.

Continue to breathe and move at your own pace with your own breath.

Your shoulder may pop.

You may have heard mine on the recording.

Next,

We're going to move our shoulders forward.

So we'll start by taking our shoulders back,

Up,

Forward,

And down.

This time we're taking it the opposite way.

Again,

Continuing to breathe.

Moving with it.

A few more circles here,

Moving in the forward direction.

For me,

I always need to start with them going back.

I like to have my chest feeling open and expanded when I end this.

So we'll go ahead and take a few circles back now.

So we're reversing once again to our first shoulder roll where our shoulders are coming forward,

Up,

Back,

And down.

You might feel it in your neck even.

Be sure to continue to breathe.

Take these last few shoulder circles.

And next,

We will come to our hips,

Which if you're lying or you're standing,

This would be a little easier if you're sitting.

You may want to consider wrist circles or you may stand up at this time.

And what we're going to do,

Similar to when we were a child hula hooping,

Is we'll stand with our feet just a little over hip width apart.

Or if you're lying down,

You'll have your hips out because you're still going to circle around with your rib cage to start.

So you might feel a little like a belly dancer here or what you might imagine a belly dancer.

And going around to whichever direction feels most comfortable,

We'll switch sides in just a moment.

And you can still do these rib circles if you are seated.

Then we'll take it the opposite direction.

You can continue to breathe.

Your ribs are now going in the opposite direction.

Next,

We will come to our hips.

So if you're seated,

You might use your wrists in this particular scenario.

If you're lying down,

What you'll be doing is moving your hips from side to side,

Just on the ground the way you can.

It's preferable if you're standing for this,

But you again can make modifications depending on where you're at today.

And what you'll want to do with your feet still a little over hip width apart is bring your hips forward in whichever position you're in.

Or if you're doing your wrist,

Just begin to take some circles.

And what you'll do is bring your hips forward like you're a hula hooper.

Bring them out to the right side.

Push your hips back.

And then bring it to the left.

And then your hips come forward again.

So continue that in a circular motion to the right.

A little clockwise direction with the hips.

Again,

If you're on your back,

It's a little more restricted,

Which is OK if that's more comfortable for you.

You can still just get that motion in.

Continue your wrist circles if that's best for you.

And then we'll take it to the opposite direction.

So our hips come forward and then they begin to the left for this cycle.

And the hips come back to the right and forward.

Continue breathing.

Focusing on these.

If you're laying down,

An option may also be to bring your knees in.

And sort of move your hips and that with your knees more towards your chest.

Awesome.

One more here.

And then next,

We'll come to our knees,

Which again can be either on our.

As we're seated or as we're lying down,

You just want to bring our knees.

If you're lying down,

Bring your knees towards your chest.

So bend them.

Your hands can be just resting lightly on your knees.

If you're seated,

Your feet can be flat towards the floor and your knees will be together.

You'll have your hands resting on your knees lightly as well.

So if you're standing,

You'll just bend just a touch so your hands can rest on your knees as well.

And what we're going to do in all of these positions is bring our knees to the right and try to make circles.

As you move beginning from the right to the left,

Try to make circles.

However,

You can go from right to left as well.

And we'll go ahead and reverse this one.

So we're starting at the left if you're doing circles or just kind of focusing on starting on the left.

If you're going from side to side,

Continue to breathe.

And finally,

You can discontinue with your knees and come down to your you can either come to seated or have your feet again,

Your knees bent.

So that way your ankles are free.

If you're standing,

You may want to do one ankle at a time,

Or you might prefer to sit or lie down for this.

This is going to come into some ankle rolls.

And so what you can do is,

Again,

If you're doing one at a time,

You can start with your right foot.

Making circles in one direction,

Or you can do them both at the same time.

Continue to breathe.

And then you can reverse feet to reverse directions.

And now you can rest your body.

You may feel comfortable sitting now if you were standing,

Can continue lying or come to lying down on your back with your legs up the wall,

Perhaps.

Or you can simply come to a seated position in a chair,

In the bed,

On the floor.

And just notice how your body might feel different than it felt earlier.

Notice if some of those rolls felt good,

If some created some space to notice a spot that might have been troubling you.

And begin to try to even out your breaths.

Ankle count in,

Ankle count out.

You can stay here as long as you like,

Just noticing how you might feel different as you continue to iron out your breaths.

And then ankle count in and out.

Find that balance in your breath,

Body and mind today.

And if you're ready,

You can bring some wiggly movement back into your body.

Open your eyes if they were closed.

And be ready for the next section of your day.

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