Dear listener,
Welcome.
I am Sophia van der Putten,
A movement teacher,
Coach and dance artist.
Today I invite you to connect to your inner space.
In this meditation I guide you into reconnecting and rediscovering the space within your body.
You can do this meditation either standing or sitting on a chair.
Let's dive in.
Find a comfortable place where you can spread your arms without touching anything.
Wherever you are,
Take a moment to check in with yourself,
With your body.
How does your body feel?
Place your feet hip-width apart and feel the soles of your feet in contact with the earth.
Become aware of the gravity that keeps your body connected to the ground.
From the earth,
A vertical line extends through your ankles,
Your lower legs,
Knees,
Thighs,
Hips,
Spine and straight up through your crown.
Become aware of this long line.
Now bring your attention to your shoulders.
Through your shoulders runs a horizontal line,
A line that extends to the walls of your room.
Feel the width of this line.
Imagine the long vertical line and the wide horizontal line at the same time.
Slowly shift your weight to your toes and shift your weight to your heels.
Keep rocking back and forth.
You are now moving on the sacral line.
This line reaches far in front of you and far behind you.
Keep shifting your weight.
Imagine you not only have eyes in the front,
But also in the back.
Bring attention to your back.
Without turning around,
Feel the space behind you.
While shifting your weight,
Become aware of how you are a part of the space around you.
Take your time to ease down and come to a stillness.
If you want,
You can close your eyes now.
Imagine all the three lines.
Feel the vertical,
Horizontal and sagittal line at the same time.
Feel how they lengthen,
Widen and open your body.
Sense how the awareness of these lines creates a relationship between you and the space around you.
Focus on your breathing.
Breathe in,
Breathe out.
Notice which muscles activate when your lungs fill with air.
Feel your chest cavity increase and decrease.
Send the air to all of your organs.
Let the oxygen fill up your chest,
Belly and back.
With the next inhalation,
Make your chest as large as possible and as small as possible with the exhalation.
Now take some time to find your own rhythm of breath.
While doing this,
Pay attention to the movement that occurs in your body.
What does this do to your spine,
To your head,
To your legs?
Every breath is like a wave that briefly strokes the beach and then retreats.
It not only flows through your chest,
But also through your arms and fingers.
It flows through your stomach,
Intestines and pelvis,
Through your thighs,
Knees and ankles.
It flows until your whole body waves.
Keep your own rhythm of breath and focus on the exhalation.
Think of your body as a balloon that you slowly deflate.
Now inflate and let the air escape your body,
Your balloon.
You're going to play with the rhythm of breath.
Remember,
You have full control over your breath.
At any time you can go back to your own natural rhythm.
Now stay with the image of your body as a balloon.
What happens if you inflate your balloon very fast and deflate slowly?
Inflate very fast and deflate slowly.
Try it a couple of times and again observe how your balloon expands and decreases.
You can also switch this around.
Inflate your balloon very slow and deflate fast.
Inflate very slow and deflate fast.
Imagine how the space inside your balloon fills up and empties.
Take your time to return to your natural rhythm of breath.
Until now the opening of your balloon was your mouth.
Through your mouth you inflated and deflated your balloon.
Now challenge your imagination.
Your balloon is soft and relaxed.
Imagine that the opening of your balloon starts at the little finger of your right hand.
Imagine that the opening of your balloon starts at the little finger of your right hand.
Through your little finger you inflate and deflate your body.
Let's try it out.
Imagine the air enters your little finger.
The moment the air enters your balloon,
It inflates your balloon and creates space.
The air slowly travels through your wrist,
Lower arm,
Upper arm,
Shoulder,
Into your chest,
Your head,
Through the other arm,
Back down to your belly,
Your legs and your feet.
Your whole body,
Your balloon,
Is now inflated.
Feel the space the air creates within you.
It lengthens,
Widens and opens your body.
Repeat with the little finger on your left hand.
Imagine the air enters your little finger.
Feel how the air travels through you.
Feel how your body inflates.
Whenever you're ready,
Deflate your body,
Your balloon.
Now choose another starting point.
Where does the movement begin?
How does it travel through your body?
And when do you deflate your balloon?
The balloon is now very thick,
Difficult to expand.
Press the air inside.
Feel how you stretch further and further and further.
Keep this stretch.
Feel the strength.
In three seconds you will release the balloon.
When you let go,
The balloon will shoot in all directions.
One,
Two,
Three.
Let's shake it out.
Enjoy the shake in your muscles.
Enjoy the freedom in your movement.
Let it go.
Let it all out.
Come to a stillness.
If you had your eyes open,
You can close them.
Again,
Take a moment to check in with yourself.
Take a deep breath in and out.
Thank you for moving with me and thank you for granting yourself this moment.
I wish you a wonderful day.
