We are all different types, and everyone has different interests, skills, and abilities. But as today’s teacher Carla Bradley observes, any type of movement can be noticed, from the slightest glance to the most intense exertion.
This simple meditation helps you celebrate your physicality through a practice of breathing and connecting with your body, expanding your consciousness, and appreciating the gift of being alive.
Meditation for conscious movement
Read the guided meditation script below and practice, pausing after each paragraph. Or listen to audio exercises.
The purpose behind this exercise today is to stabilize our bodies and minds, synchronize our breath and movement, and energize our overall physical, emotional, and spiritual health. The important thing to remember from this is that when your body is calm, your mind is also calm. And when your body feels stable and stable, your mind also feels stable and stable. What is happening physically is also reflected mentally. In fact, in many ways, our nervous system mirrors what happens in our minds. So if you’re feeling really busy, I encourage you to start by observing your nervous system using some of the tools I teach you in this meditation. Move and breathe rhythmically. This helps promote so-called consistency. Coherence is a way to harmonize your nervous system, heart rate, and brain waves. Research shows that when we are in a coherent or coherent state, we feel better. We feel calmer and more clear. We feel more energy. And our mind becomes quieter. The best way to find consistency is to find your breath and breathe in rhythm. Don’t worry, there is no such thing as perfection. Big or small, advanced or beginner, it doesn’t matter at all. This is a mindful movement practice, so it’s a practice that cultivates awareness of both your mind and body. Do maybe 6-7 minutes of really simple movements that anyone can do, then take a break. Now I recommend giving yourself a minute or two to rest. It’s time for integration to begin. It is where we really give ourselves the opportunity to integrate and experience ourselves within that coherence. It is in a more stable and stable state. You are worth it and your life is worth it. Get into a comfortable position with your feet hip-width apart. Let’s find that rhythm. Inhale and stretch your arms forward. Rotate your palms open and exhale your arms outward and downward. Inhale and stretch your arms forward. Rotate your palms open and exhale. once again. Inhale and stretch your arms forward. Rotate your palms and exhale. Next is what I call “sinking in body and soul.” As you exhale, reach your left hand. As you inhale, rise up to your center. As you exhale, move your body to the right. Breathe in and reach out. That’s why everyone is moving slowly on purpose. Exhale and reach to the left. Breathe in and reach out. As you exhale, reach your hand to the right. Breathe in again. I exhale and laugh. Breathe in. Exhale to the right. Inhale and reach back up. Exhale to the left and place your hands on your hips and hold. Inhale, reach out, and exhale. So, after breathing, take a nice, deep inhalation. Reach your hands, exhale, push your hips to the right, inhale, exhale. Just one more thing, suck it up. If you can, reach out a little further. Inhale and raise your arms. As you exhale, move your body to the right. Inhale. Exhale and reach out. Just hold your breath. Inhale. Exhale and reach out. Do a nice side stretch here and inhale. Exhale, finally inhale, exhale, reach and hold, inhale, reach your arms upwards. Next, place your hands on your knees like a baseball player. Keep your arms straight, pull your butt back, and now extend your arms behind you. Inhale and stretch your arms out in front of you, reach them up, look up, exhale and lower your arms back and forth, inhale and stretch your arms up, swing them, and exhale. Inhale, reach out, and exhale. once again. Breathe in and reach out. Breathe out. Extend your arms all the way to the top and clasp your fingers behind your head. Send your hips forward and tilt your head back slightly. Next, root through your feet and send your hips forward. Can you really let go of your head? What does that feel like? Open your elbows a little wider and take another breath, stretching your lungs wide. Exhale and stretch your arms above your head. Once again, place your hands on your knees like a baseball player. Now, lower your elbows to your knees if possible. If you have back problems, stay here. Otherwise, you can drop your elbows here and look down to do a nice forward bend. Let’s take three breaths here. Inhale, pull your hips back, and exhale. Breathe again. Inhale and roll your hips back. Exhale. Breathe in again and lower your hips slightly. A little dynamic movement, inhale and stretch your legs. Exhale and bend your knees. Therefore, there is no need to completely straighten it. Breathe in, straighten your posture, and coordinate your movements with your breathing. Exhale and bend at the waist. Three more inhales. Go find that breathing, that is consistent breathing. Exhale. It’s beautiful, deep, and rhythmic. Inhale. Exhale. This one. It’s the last one. Inhale. Exhale, bend deeply and hold. While we’re here, let’s take it to the floor. Make sure to lower yourself to the top of your stomach. This is a dynamic backbend, so extend your arms in line with your side legs. Lift your body while breathing in. Lower it halfway while exhaling. Inhale, lift, and up. Breathe out, low. This is very healthy for our spine. Inhale and lift, exhale and lower. It’s the last one. Inhale, lift, and hold. Hold, reach. Reach your hand through your fingers. Raise your chest, lift your legs, and relax. I will carry that on my back and finish it. Lie on your back, straighten your legs, and move dynamically again. Pull your right knee inward and hug yourself tightly here, gripping tightly. Really helps your lower back. Then inhale, exhale, switch legs, bring your left knee up, and inhale. Exhale, switch legs, and inhale. Exhale. Switch it on again, inhale, squeeze, and exhale. Pull your knees together and apply pressure. Bring your knees to a 90 degree angle. Spread your arms out to the sides. Now do the final spine twist, the final movement. Inhale and lower your knees to the right. Look to the left. Exhale and lift to the center. Therefore, they do not need to be touched. Lifting while breathing in will give your spine a nice twist. Exhale and center yourself. Following breathing and movement, inhale. Exhale, center, inhale, left. Exhale and center yourself. once again. Suck it up, yes. Exhale from the center and inhale to the left. The center of exhalation. Now, put your feet on the floor, stretch your legs, spread your legs apart, and rotate your palms up so that they look like big, wide snow angels. Now close your eyes and spend the next few minutes really connecting with your body. As you lie here quietly, notice every sensation, cold or hot. Maybe something is aching. Our bodies speak to us through the language of our senses. And by connecting our bodies and minds through breath and movement, our awareness increases. We begin to become more fluent in the language of our senses. So what are you feeling inside your body? And finally, notice your breathing. Notice how your body breathes, how it feels when you breathe in, what changes around your ribs and back, and what happens when you breathe out. In this mindfulness practice, be aware of using your body, your breath, your pulse, and your sensations as anchors of awareness. Now open your eyes and notice how you feel in this moment. Feeling clearer and calmer? It’s stable, or it feels safe. You might even feel more energized and ready to take on the day. Pull your knees to your chest and roll over to one side. Then get up and sit a little longer. Lift your chin and look upward. Thank you for completing this exercise. Be grateful for the gift of movement, deep, consistent breathing, and stillness and silence.
