Moving in Awareness

Completely mix three things:

~ moving ~

~ breathing ~

~ awareness ~

Feel the contact between soft feet and firm ground. Feel your weight resting on the ground.

Let your skeleton and the ground hold you up – don’t hold your self up.

Balance the body on sensitive feet. Upright, fluid, grounded, light.

Feel the whole spine from tailbone to skull. Let the spine move as you breathe in and out.

Notice the sensations and movements of breathing in and breathing out. Breath freely, like the wind.

From your waist down, feel roots going down into the ground. From waist up, feel your torso and head floating into the sky.

Invite the whole body to breathe.

Let soft eyes gaze into the whole field of vision.

Relax from the inside.

Open all the senses: touching, seeing, hearing, smelling, tasting, warm, cold, balance, position, movement.

Let the belly fill up as you breathe in, and empty out as you breathe out.

Let the skull balance top of the spine. Feel spine and skull adjust as you breathe in and out.

Connect with the ground again and again.

Let exhaling be soft and complete. With each exhalation, let your weight drop down through your legs and release into the ground.

Use intention and breath to move, not muscular effort. Movement begins in the belly and then ripples out through the whole body.

Ground and balance again and again so that standing and moving are open, alert, relaxed.

Let every joint be an open hinge swinging as you breathe and move. Don’t lock elbows, knees, fingers or toes. Relax pelvis, hips, lower back, shoulders.

Let moving be smooth circles. Nature moves in spirals.

Breathe naturally. Let your movements ride the breath. Let every part of the body feel every other part.

Connect feet and belly again and again. Feel weight shifting back and forth from one leg and foot to the other.

Don’t strain. When extending and leaning, don’t go as far as you could go.

Let the whole body breathe in and breathe out. Let awareness ride the breath through the whole body.

As you move, invite every part of the body to participate, so no part has to do extra work.

Let the qualities of the breath reveal balance and imbalance.

Again and again, gently let your awareness open to include everything in you and around you as you move through space.

Enjoy breathing and moving in awareness.