Come Home To Your Body | Sense And Move

27:35

27:35

Come Home To Your Body | Sense And Move

by Verena Thackeray

Type

guided

Activity

Meditation

Suitable for

Everyone

You've been in your head all day. This session asks something simple: what if you just noticed your body for a while? No steps, no technique, no getting it right. We start in stillness — sensing what's already there — then let movement emerge from the inside out. No experience needed. No right way to do it. Just you, your body, and a floor.

Body Awareness Grounding Intuitive Movement Breath Awareness Body Scan Spine Alignment Mindfulness Grounding Techniques Mindful Observation

Meet your Teacher

Verena Thackeray

16 Oranienburg, Deutschland

Meet your Teacher

Verena Thackeray

16 Oranienburg, Deutschland

Transcript

Welcome again. What you can expect today is. . . A slow start where we really get in our bodies. Grounding ourselves and from there I lead you, I guide you into slow intuitive movement. I'm always saying whatever your body needs today, This is exactly right. I'm just here to facilitate a little bit, To give you ideas, Impulses, But you go with what sits right. And as I said, We start quite gently and then at the end, I hope you feel connected, Grounded and back home in your body. Again. Find. A comfortable standing position first of all and foremost. Maybe you put your toes a little bit up. Towards you. Down again and your heels a little bit up. And down again so that you can feel the stretch. Your feet on the floor, Grounding. How often do we take the time to really feel? If our feet are well connected to the ground. And from there, If you feel comfortable. Clausius. Let's take together a deep inhale. Through the nose. And breath out big sigh through the mouth and from here return to your natural breathing. There is nothing to do over me. Just allow your breath to find its rhythm. Man, Let's be gentle also to us. There might be some thoughts. Still in our head what has been so far to die, What is going to be next. Love. Pause. And be grateful that we are here. Taking the time. And that you make yourself a gift to come back home in your body. And just gently start. To observe your breath. Maybe you can find it in your body. Where your breath. Is flowing in. How it moves through your body. And maybe out again. Maybe you find your breath under the nostrils. Maybe your chest rising, Lowering. Or maybe your belly lowering and rising. Take yourself a moment to find your breath in your body. No forcing, Just take your time now to observe your breath in your body. Beautiful. This is your anchor. You save space. And now we are sending our focus and attention back to our feet. See if you find the sensation in your feet. Which parts can you find on the floor? Which parts might be off the floor? And just sense in this body part. And now we shift the focus. And bring our attention to our knees. Maybe find a mini microband in your knees. To find the sensation. And we bring from here our attention. In our pelvis. Take your time. To sense. Maybe the shape and form of your pelvis. Your hips. Your tailbone. Maybe you find mini, Mini, Mini micro movements there. To enrich the sensation and feelings. And for a moment. . . Let's appreciate our lower body It carries it through the whole day. Gives us stability. Is grounding us. And we are here today to reconnect and re-appreciate. From here. Bring your sensation in your belly. Where your navel is. You can place both of your hands there. To bring a deeper sensation. In this area. Feel how the warmth of your hand awakens your belly. Beautiful And from here bring your attention, Your focus to your ribcage. Maybe you want to place your hands on the lower ribs of your ribcage. Wow feel these bones Welcome them. Reconnect. Maybe you find here your breath again, Widening and lowering. Mmm. And from here, Place your right hand on your left shoulder. And your left hand on your right shoulder. Lift your shoulders up. To your ears and gently roll back and down. Feel your hands on your shoulders. Feel the sensation of your shoulders. Mmmmm. And let your hands drop. And bring your palms together like this. Saying a prayer. And from here, Press your palms together, Bring all your sensation in your palms. Your arms tensioning, Your shoulders as well. Mmmmm. Bring your sensation in your palms. And let go any sensation, Namely tension, And drop your arms back. And now let's be into our beautiful spine. From your tailbone. Up through your back, Vertebra by vertebra. Through your neck to your crown. Take a moment. To sadness. Into your spirit. You and bring your attention now to your crown. Where your hair are. Maybe you find now a long line. From your grounded feet. Through your legs, The pelvis, Your spine, Up to the ground, Through your whole body. Imagine you are connected. To the sky. And underneath the earth. And before we add into slow movement, Take a deep inhale through the nose here. And exhale, Breath out through the mouth, Feel the long line. Beautiful. Super easily, Gently. Open your eyes a little bit, Just so that you can see the floor. And we are starting. To now expand ourselves a little bit. Just spread your arms out a little bit into the room you're in. You're still connected to yourself. And you start to press. To spread out a little bit your arms. Maybe you step your feet, Getting a little bit bigger, Slow movement. From your beautiful line, You are just starting to spread out a little bit. Curious. What is there around you in the room. And you start slowly with your arms. Maybe your fingers reaching to sides And you also invite your feet now. To spread out a little bit. And I want you to keep the connection to yourself at any time. We need to be connected in order to expand. Slowly take your time to explore. The sensation of spreading out now. A little bit in the place you're in. Take your time there. Beautiful. And now involve your whole body to spread out. It's not only the arms and the legs. How your hips can spread out in the room. To the side, To the front. See how your spine. . . And also spread out. Slowly. You're creating. Movements which spread into the room. All coming from your base. And allow yourself now. To invite your whole body. Use your feet. Your legs, Your knees. And spread out. Try to keep everything alive. Use the music to be carried. And allow yourself also now to explore some levels. Levels where you might be on your toes, Above you. Maybe a level which is more towards the ground. Where you spread out with your whole body, All body parts. And the level where we feel most comfortable where we are. Than me. And explore now these levels. Spreading out on your toes with your whole body. And also towards the ground. Beautiful, Keep going. And now I want to. To also feel. Maybe you have. Blows on. And you feel all the clothes. Enter the air of the room. All you have. Your skin and you feel how the movement How the skin feels brushing through the air. While expanding, While exploring all levels. Feel how your clothes, All your skin. . . Connect with the air. And now I want you to bring even more. Connection back in your body. The sensation we just activated, This long line. Is always with you. Whatever you're doing. And we allowed ourselves from this long line, From this connectedness, To spread out. And now, Allow yourself. To be more curious. Invite your body. The express. What is there right now? There is no right or wrong. It can be slow. It can be quick. Allow your body now. To express. We don't need to overthink. Our body has the wisdom. Give yourself permission now. To explore. And check in once again. Are your feet alive? Are your knees part of the journey? What about your spine? What wants your spine discovered today? And now, Let all this go. More tension in your neck and head. Invite softness, Curiosity. And keep exploring. And don't forget. . . Movement. Dance! Already making a step forward. In my opinion. So no need to overdo anything. When your body needs something different. Allow yourself to explore whatever is there today. A few more moments in your own exploration. Feel in your body. Be the long line. Feel the sensation of your skin in the air. Or your clothes. Meeting the air. And bring. For the last minute. More softness in your body. Let go more. Even more soft than snow. In your spine, Your head. Mmm. More softness. Beautiful. And slowly. You allow yourselves. That the movement is becoming a little. . . Smaller. A little less expressive. Imagine you're coming home now. And we are going to meet slowly in your rhythm. Be in a standing position again. No need to end something. Appropriately. Just find yourself. Arriving. In a standing position again. Let your body float. Still respond. Mm, Beautiful. And when you're there. . . Gently close your eyes again. Mind your feet. Bag on the ground. Find. Your skin. In the air. How does it feel? Where do you feel you're close? Where do you feel your skin? In connection to the air and the room you are in. And check in for a moment. How your body feels right now. No right or wrong. Just an observation how your body feels right now. And one more time feel the long line from your feet through the legs to your pelvis. Up the spine, Through your neck, Lift your crown. And with this long line, Let go tension where no tension is needed. Invite more softness in your shoulders, Your jaw, Your face, Your chest. Invite softness. And we close our beautiful exploration today and taking three Deep inhale through the nose in your own rhythm, Exhale breath out through your mouth. And with your last breath out, Gently open your eyes again. Welcome back from your journey.