Welcome to this Mindful Movement meditation.
Please join me in a comfortable position,
Laying on your back or seated.
As you move,
Pay compassionate attention to the sensations that arise in your body.
Noticing stress or tension and the breath deeply into that part of your body.
The invitation is to explore with curiosity a range of movements without striving or effort.
This is your practice.
Move within a moderate range of motion and if for any reason the movements are not welcome,
You're always free to just breathe.
All you need to do is stay present with your body.
Begin by getting a sense of what it feels like to be here in this moment.
Feel your body making contact with the floor.
Feel the weight of the body.
Now becoming aware of the breath moving in the body.
Noticing where you sense your breath in your body right now.
Where do you feel it?
Perhaps you can tune into a sense of the body breathing itself.
Bring your attention to your shoulders.
Let them settle and release any gripping.
As you inhale,
Gently lift your shoulders toward your ears.
And on your exhale,
Roll them back down.
Noticing the opening across the front of your chest.
More spacious to receive the fullness of the breath.
Let your head drop down towards your chest.
Pausing here.
Noticing any effect this movement has on your body.
You might close your eyes to get a better sense of the internal sensations.
And gently begin to roll your head from side to side.
Noticing any tension.
Any holding on.
And when you are ready,
Returning your head and your neck back to a neutral position.
Pausing.
And breathing.
Bringing your awareness to your hands.
Begin to make some slow spirals,
Rotating your wrists and opening.
And closing your fingers.
Exploring all of the little movements your hands are capable of.
Now reach your arms overhead and take a big stretch.
Perhaps letting them rest on the floor behind you if you are laying down.
Or softly letting them drift to the floor if you are seated.
Bend your knees and place the soles of your feet on the floor.
Notice any parts of the body that are tensing up.
It might not need to.
Perhaps sending your breath into any areas of tension.
And on an out breath,
Softening and releasing.
Letting go as best you can.
Now,
Lift one foot up.
And begin to explore some easy rotations in your ankle.
Painting a circle with your toes.
And changing directions.
Relax.
Gently guiding awareness to the physical sensations of the body.
And the breath in movement.
And change sides.
Lifting the other foot off the ground.
And spiral the ankle joint.
Rotating in one direction.
And then the other.
Can you feel your toes moving?
Pointing and flexing.
Separating.
Wiggling independently from your foot.
And slowly lower your leg.
Returning to a comfortable seated position.
Or extending your legs long.
Returning to stillness.
Returning to your breath.
How do you feel now?
What is present in this moment?
What physical sensations are you aware of in the body?
Bring your hands to rest over your heart.
And bring a small smile to your face.
Can you feel your heart beating?
Can you sense the subtle pulse of your own life force energy?
In this moment of stillness,
Feel the profound connection that weaves you into the fabric of all life.
When you are ready,
Open your eyes and hold the knowing that you are whole.
You are one.
