This routine stresses balance while standing on one leg, on hands and knees, and when moving the spine in all directions: forward, backward, and sideways. It’s a terrific practice to do whenever you want to create balance and presence in your body and mind, whether it’s first thing in the morning, last thing before bedtime, or anytime in between. It takes roughly five minutes to complete, but you can repeat the entire sequence or any segment as many times as you wish.
As you go, notice when your mind wanders and you feel breathing or the other physical sensation again, such as stretching, shaking, or tiring your muscles. This is how you will know when to push and when to back off.
It is particularly helpful to try this sequence before practicing meditation because it will create strength, flexibility, and endurance that will support the physical effort required to sit.
A Simple Practice to Move Your Body Before You Meditate
Hand Walking Meditation
Make a fist with your right hand and place it on the ground. Then, with your left hand, place it on the ground. Take a step forward with your right hand. Then do the same thing with your left.
Find Balance On All Fours
Take some time and watch your weight shift to your hands as you go. Get moving: shift weight to the right hand and right knee, then left, back and forth. Slowly settle into the same weight on the high-low jack.
On your next inhale, lift your seat and chest, while simultaneously dropping your spine toward the world and your belly.
Exhale, reversing this curve. Raise your waist; drop your head and tail. Repeat 3 and 4, moving with your breath, 5-10 times. Go slowly and try to feel every part of your spine because it curves a method and it rounds in the opposite direction.
Step back to the right, step back to the left, then stand up and stand up. As always, your attention is diverted to the physical sensations.
Extend your arms bent to the sides. Inhale and rotate your arms so that your palms face each other. Exhale and turn your arms inward, palms facing back. Start this action from the shoulders, letting your pinky fingers be the last part to roll up and down.
Inhale, move your arms up. Exhale, lean to the right. Inhale, move your arms up. Exhale, lean to the left. Focus on the side-to-side movements, also on the position of your head.
Whale, raise your arms, and bend your knees into a chair pose – two movements at a time!
Is your mind still in your body? inside the room? Let it come gently.
As you exhale, get up on your left leg, right leg bent. Return to chair pose and repeat on the opposite side. Go right and left, 5-10 times.
Stay still, keeping your eyes open. Notice what you are seeing. Connect to your surroundings. Feel your feet on the ground. Observe how your breath moves. will repeat this entire sequence. please be happy to try as many times as you like.
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