Hi,
Welcome to your moving meditation.
I am Sequoia,
A 200 hour yoga teacher and meditation guide.
We are going to be guided through some suggestions to help you come into your body and find a peaceful rhythm in your brain.
We're going to move from the subconscious mind where the chatter seems to never cease into the conscious mind where you can be who you are when you are moving in alignment with love.
This is one of my favorite practices in my human existence.
So let us focus on the upper body and you can complete this practice whether you are sitting up tall on your sit bones or standing with your feet hip width apart.
I like to go ahead and close my eyelids down for this but that's just a suggestion.
Go ahead and inhale and exhale.
Drop your shoulders with that exhale.
Inhale,
Exhale.
Start to notice the tension patterns in your body.
Inhale again and exhale.
We're going to use this moment to lean into those tense places so that we can encourage our tissues and our muscles to relax,
To release the tension.
So on inhale,
Point your nose up towards the ceiling.
Exhale and drop your chin in towards your chest.
Inhale again and nose up towards the sky.
Exhale,
Chin into chest.
With your chin tucked,
Use your chin to trace along your collarbones.
You can lift all the way up so that your chin is parallel to your shoulders but drop your shoulders if you do.
Go ahead and drop your chin again.
Trace it along your collarbones,
Opening up the back of your neck.
And when you come up,
Chin parallel to shoulder.
Inhale and drop your chin.
Trace it along your collarbone.
Exhale and find your chin parallel to your shoulder.
Point your nose back towards the front of your body.
Inhale,
Exhale.
Guide your chin over to your right shoulder or the opposite shoulder that you were just focused on.
Send your nose pointed back to center.
Inhale,
Exhale.
Hopefully you're finding a little bit more of a stillness in your mind.
And send your nose into tiny little spirals.
One direction to begin.
Inhale,
Exhale.
And then switch directions.
Remember these are small little spirals.
But if your body is ready for a larger spiral,
You can go ahead and send your send your nose into a circular motion that is large,
Quite like a dinner plate size.
Inhale and exhale as you move along.
Reverse direction and really feel where the tension is in your neck,
In your shoulders.
How we are releasing that excess stuck energy,
Removing it out,
Giving our brain a moment to relax because the energy is now circulating and is no longer stuck.
Inhale,
Inhale,
Exhale.
Come back to stillness.
Come back to center with some relaxed shoulders.
Find stillness.
Clasp your hands behind your back.
Bring your palms to touch with this clasped hand.
And relax your shoulders down.
It can mean a bend in the elbow is necessary and that is okay.
Stack your head over your shoulders,
Your shoulders over your hips.
Open your chest.
Create space between your collarbones.
Relax your hips.
Inhale,
Inhale,
Exhale.
We're just really filling up the space in between our ribs here.
Inhale,
Exhale.
And then one last time.
Inhale and exhale.
You can release your clasp,
Your hands,
Bring your arms back out in front of you.
Just take a moment of mindfulness.
Feel any tension patterns that are lingering.
Feel where they have left.
Take note of what's going on in your brain.
Are we still hanging out in the chatter of the subconscious mind or have we moved into the loving presence of the conscious mind?
Inhale,
Exhale and give yourself grace.
You may not experience full stillness of the brain in your first practice,
But this practice is here for you to come back to,
Which is why I've left it relatively short so it feels accessible.
And we're going to close this moving meditation.
I thank you for showing up for yourself.
And for more information on mind-body things,
You can visit my group,
Sequoia Yoga Mind-Body Therapy.
Thank you for joining me and happy healing.
