Episode 62: Moving Meditation | Spine

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Thank you for meditating with me today!

Meditation Script:

Today, I invite you to move your body. Aware of your own abilities, do what you can and

pause when you need. Feel free to do this meditation seated or standing, eyes

open or closed. First, let’s check in with our breath. Placing one hand over

your heart and one hand over your belly, begin to breathe deeply in and out through

your nose. Notice your belly press to your hand as you breathe in, then pull

away from your hand as you breathe out. As you breathe in, notice the slight

lift of your chest. Feel your chest soften and your heartbeat as you breathe

out.

Breathing in, reach your arms out, like the shape of a T. As you breathe out, close your

arms in front of your chest, reaching your fingers forward, drawing your belly

in, and round your back. Inhale, open your arms, look forward or up. Exhale,

close your arms, looking down or in toward your belly button. Repeat this motion

twice more, moving with your breath. Feel the flexion of your spine as you

stretch through your back on your exhale. Feel the stretch through your belly

and chest, extension of your spine as you inhale.

Next inhale, reach your arms up. Exhale, bring your palms together at the center of your

chest as in prayer. Twist to the right, rotating belly and chest, feeling the rotation

of your spine. Reach your right hand behind you, left on your shin or over your

right thigh. Inhale return to center, reaching your arms up. Exhaling, release

your left arm out and down, reaching your right arm up and over to the left.

Inhale, center, reaching your hands high. Exhaling, hands to prayer, twist to

the left. Breathe. Inhale, unwind, reaching your arms out and up. Exhaling,

release your right arm down, left up and over to the right. Return to center,

reaching both hands high, inhale. Hands to prayer.

Place one hand over your heart, one hand on your belly. Breathe. Notice how you feel.

What tension has released? Relaxing your arms, hands, and fingers, find one more deep

breath in. Deep breath out. Flow into your day with a calm energy. Thank you for

meditating with me. Peace.

Written + Performed by Jessica Haessly