Hi my dear mindfulness friends,
This is a mindful movement practice and we will simply stretch our body and then come into seat.
So whenever you are ready,
Firstly you can come to stand.
So as you are standing on the floor and your feet are flat on the floor,
Your shoulders are relaxed and open and the head is balanced.
Feeling you are standing like a mountain or a tree,
Grounding yourself and then bring your awareness to your anchor.
It can be your breath or your feet,
Hands or somewhere else and tuning into any sensations of your anchor.
Letting go of any thoughts in your mind,
Just paying attention to your anchor from moment to moment.
And whenever you are ready,
Now we just simply relax and loosen our body.
Perhaps now you can move around your feet,
Your ankles,
Softening them,
Relaxing them.
And then moving to your lower legs and your knees.
You can move around your knees,
Loosening your knees.
And moving to thighs,
Very big muscles,
Softening your thighs.
And then to your pevis area,
Your buttocks,
Your hips.
And to your lower back,
You can move around your lower back.
Really tuning into any sensations as you relax your body,
Loosen your body.
And then moving to your upper back,
Your shoulders.
Maybe very gently softening and rolling your shoulders if it's okay.
Feeling any sensations.
And then relaxing your arms,
Your upper arms,
Your lower arms.
And moving,
Very gently moving your arms,
Feeling the light movement.
And moving to your hands,
Your fingers,
Palms.
You can extend your fingers and then close them and then open again.
Slowing down.
And then moving to your neck,
Your head.
You can gently move around your neck,
Your head.
And whenever you are ready,
Coming to the stillness.
Standing like a mountain or a tree.
Noticing if there are any after effects as you just gently soften your body.
Now whenever you are ready,
We are going to stretch our body.
So here's the intention of doing this simple stretch.
It's just to appreciate what our body can do for us.
And also accept what our body cannot do for us.
So really bring this sense of appreciation and acceptance into the movement.
And also taking care of your body.
If there are any movements that are beyond your limitations,
You can always choose to pause.
So whenever you are ready,
You can gently raise your arms by your sides with your in-breath.
Maybe one more in-breath,
Continue to raise your arms until they are above your head.
As they have reached the highest point,
Feeling your shoulders or your arms,
Your whole back.
Any sensations.
And you may notice a sense of tension.
And also breathe naturally as you raise your arms.
No need to hold your breath.
And whenever you are ready,
With your next out-breath,
You can lower your arms.
And maybe one more breath,
Continue to lower your arms.
And then come into the stillness.
So we are trying to do again.
So this time,
Raising your arms with your own rhythm.
So in-breath,
Raising your arms very slowly,
Appreciating the arms that can move.
Also accepting the arms that can only reach their highest point.
And when you are ready,
With your next out-breath,
You can lower your arms.
Maybe continue to lower your arms with next out-breath.
And being with yourself,
Being with your own rhythm.
And whenever you are ready,
Come into the stillness.
Standing like a mountain or a tree,
Grounding yourself.
And also noticing if there are any ripples or echoes as you just did this movement.
And now we are going to roll our shoulders.
Very gentle movement.
So whenever you are ready,
Bring your awareness to your shoulders.
Now raising your shoulders toward ears.
And then moving your shoulders backward as your shoulder blades are going to touch each other.
And then dropping your shoulders down.
And with next in-breath,
Moving your shoulders forward.
And then dropping down.
You can do again with a different direction.
Raising your shoulders toward ears and moving forward.
And then dropping down.
And then moving backward and dropping down.
So perhaps trying to do again with your own rhythm,
With your own in-breath and out-breath.
Breathing in,
Raising your shoulders.
And then you can choose to move forward or move backward.
Depends on you.
And whenever you are ready,
You can drop them down.
And one more time.
In-breath,
Raising your shoulders,
Moving forward or backward.
And then dropping down.
Whenever you are ready,
Come into stillness.
And feeling if there are any after-effects,
Maybe on your shoulders.
And savoring them if it's okay.
And whenever you are ready,
You can gently come to sit.
Really feeling the transition from standing posture to sitting posture.
Really slowly.
And noticing your feelings as you come to sit.
What does your body feel?
And whenever you are ready,
Bring your awareness to your anchor.
Savoring your anchor.
Just this moment.
The mind can be very busy,
Full of thoughts,
Busy mind.
Noticing where does your mind go?
Maybe future or past.
And then returning to your anchor.
Returning to this moment.
We only have this moment.
Being with your anchor.
Being with the raw sensations of your anchor.
Sometimes the mind can be very scattered.
No need to judge or criticize your mind or yourself.
You just noticing this moment,
Your scattered mind.
With kindness.
And then returning to your anchor.
And this can repeat hundreds of thousands of times.
Being patient.
So at a certain point,
Now expanding your awareness to the body as a whole.
The whole body is sitting and breathing.
Feeling the whole sensations of your body.
A sense of openness.
If there are any sense of discomfort of your body comes to you,
See if it's okay to allow this discomfort to be here.
And then use using the whole body as an anchor to ground yourself.
The body can be an anchor.
We can choose to return whenever we feel overwhelmed,
Anxious,
Stressed.
A sense of peace,
A sense of home.
Thank you.
