Welcome.
My name is Melissa.
The benefit of mindful movement is that it might help you discover what your body needs.
Sometimes the body calls for your attention and it might be needing rest or it might need to move and wake up.
This mindful movement and standing meditation can help you tune in.
We'll start with suggestions of movements and give you time for free exploration.
At any time if something feels uncomfortable or painful,
Please pause or adjust to your comfort.
Let's begin.
Find a safe and quiet space for you to stand.
Feel both of her feet on the ground.
Plant it firmly.
Feel them in contact with your shoes or socks if you're wearing any.
What sensations do you notice there?
Any warmth or cold?
Any tickling,
Scratchiness or smooth sensations?
Noticing the sensations of being in contact with the ground beneath.
Is there a firm pressure?
Is the surface even or uneven?
How does that support feel like?
Noticing how it feels in your whole body to be standing.
Does it feel natural or strained?
Is there any part of your body that feels the most supportive?
Do you notice any thoughts or feelings associated with standing up?
Maybe you have thoughts of being energized or thoughts related to exercising.
Or maybe thoughts of being tired or needing rest or something else.
Notice any associations or feelings without needing to engage or analyze.
Notice your relationship to standing right now.
And taking a deep breath in and out.
Another deep breath in and out.
And then come back to your natural breathing.
Noticing your entire body,
Following the rhythm of breathing.
As you breathe in,
What parts of your body move?
As air enters your nose,
Does your hips lift a little?
Does your spine maybe straighten a little?
Do your legs move in any particular way as you breathe in?
And as you breathe out,
Scan your whole body too.
Notice if it moves in a certain way.
Maybe your body bends or crouches a little bit.
How does your head,
Your throat,
Your chest and belly move?
Noticing you to have to stand still as you breathe in and out.
And now following your breath,
Stretch your hands up towards the sky as you breathe in.
And like taking a big yawn,
Lower your hands to each side as you breathe out,
Drawing a big circle around you from top to side.
Repeat for a few breaths.
Hands up towards the sky and then down towards each side.
Keep breathing and stretching.
And as you repeat,
You might start moving in slightly different ways.
Perhaps you're stretching more and moving in bigger motions.
Perhaps you stretch out your arms in different ways,
Maybe towards one side first and then the other.
Or maybe you're reaching towards the front and then the back.
You can change up the pace,
Moving a little faster or a little slower.
Noticing your hands and fingertips.
Maybe they can lead you.
Noticing your legs and feet.
Maybe they'd like to bend or stretch.
Or maybe you want to lift one foot and the other.
Now swing side to side or shift your weight between two feet,
Your left foot and then the right.
As you provide this continuous momentum,
Notice if there's any other part of the body that wants to move.
If you need ideas,
Maybe once again you can let your hands and fingers lead your body.
Maybe you can let your feet lead certain movements or even using your head to guide how your body wants to move.
Being open to any type of movement the body wants to make.
And now slowly maybe coming to a standing position.
Letting the movements quiet down.
For a few moments just stay here,
Allowing the experience to settle.
To slowly integrate.
Allow an openness to observe how the experience felt.
Are there words coming to mind as you try to describe the experience?
Are there certain feelings or judgments or descriptions?
And be kind to whatever that comes up or doesn't come up.
Noticing them one by one.
Now noticing an appreciation for your body.
For the time your whole being explored mindful movement together.
Now you might trace to the direction of where the sun is right now.
Whether it's morning or night.
Find its direction and acknowledge the relationship between you.
Between the earth and the sun.
The time of year and the season you're in right now.
Noticing if that brings in any shifts of feelings or mindset.
And taking a breath of gratitude.
And when you're ready you can close this practice and continue your day.
And continue to notice any type of energy or mindset shift for the rest of your day.
Thank you for your practice.
