Hi,
My name is Aurit Krug.
I'm a board certified dance movement therapist and trauma and relationship expert.
Today,
I want to guide you through a movement based meditation so that you can feel good enough in your skin,
In your body,
In your relationships,
Without constantly second guessing yourself or blaming yourself.
I know how much past trauma makes us feel not good enough because of the past hurt and betrayal and rejection that we've experienced.
And I'd love to help you shift that today.
So let's begin.
I'm going to invite you to start in whatever position feels right for you.
This is where it begins.
You don't have to sit legs crossed on the floor or be sitting upright in a chair.
If you feel like sprawling out lying down on the floor,
Start your meditation there.
If you want to stand up against a wall and give all of your weight to the support of the wall,
Do your meditation there.
Whatever you choose is good enough.
Just make sure you're listening to your body instead of your mind saying what you should do.
Now,
Once you've found the perfect position for you today,
Let's take in two deep breaths.
Breathing in together and breathing out.
And again,
Breathing in and breathing out.
Having your eyes closed or lower your gaze,
I want to invite you to notice the very first sensation that pops up right now.
Maybe it's a tingling sensation in your toes.
Maybe it's a restless feeling in your legs.
Maybe you feel a tension in your shoulders.
The first sensation that you feel,
I want you to go with that one without questioning it,
Without changing it.
And without thinking about it,
Now invite organic movement into that specific sensation that you felt.
If it's your toes tingling,
Maybe you feel the natural desire to wiggle your toes.
If you felt restless in your legs,
Maybe you want to shake it out,
Shake out your legs.
And maybe if you felt tension in your shoulders,
You have the desire to just kind of roll them,
Roll them backwards,
Roll them forwards or massage them.
There is no right or wrong.
And I'm going to encourage you to really allow your body to keep responding instead of going into your mind and thinking,
What should you do?
Because however you want to respond to your feelings right now,
Your emotions,
Your sensations is good enough.
So go with that flow that's coming to you.
Move through it.
Maybe you're doing the exact same movement over and over again,
Or maybe it expands into something completely different.
You may have started on the floor and now you're sitting up and moving,
Or you may have started standing up and now you've melted to the floor.
There is no right or wrong.
Just keep inviting organic movement in to your body,
Following your instinct that are good enough,
Noticing that maybe you are questioning yourself in this moment,
But that as you keep moving your body,
Those questions,
Those thoughts get quieter.
And the natural flow of just being who you are and expressing yourself authentically feels good enough.
Take another 30 seconds here to follow your natural impulses to invite movement into your body to keep expressing yourself however you desire in this moment.
And maybe that might even look like finding stillness,
That your body just wants to be still and that's okay too.
Whatever you're doing,
However you're moving right now,
I'm going to ask you to slowly,
Gradually,
Gently start bringing that to a close.
Instead of abruptly stopping your movement,
Just make your movements gradually slower,
Smaller,
Until you end up pausing.
It's like if you're driving a car,
You take your foot off the gas and you just allow this car to naturally come to a stop.
Instead of pushing the brakes and experiencing an abrupt stopping,
Give yourself that closure of this intimate experience you've just had with yourself.
Once you've found a satisfying resting place,
We're going to take another deep breath in together,
Breathing in and breathing out.
There might even be some residual movement there,
That's okay,
You're still good enough.
I encourage you to repeat this meditation daily until it becomes easy,
Natural,
And until you can do it without judging yourself or doubting yourself or feeling like you're not good enough.
So come back to this movement meditation as much as you need.
It's okay,
We're all at different points of our journeys,
And for however long you need it,
It will be here.
