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Moving Meditation for Any Day of the Week

Mediation is a way for us to quiet the mental chatter we have in our minds and focus on being present in the here and now. Through this practice we can start to feel a sense of inner peace and calm as we realise that we can simply observe our thoughts without judging them or ourselves.

Today I want to share with you my Moving Mediation sequence which has been designed to bring you back to your breath so you can start to feel more balanced as you let go of any worries that are preventing you from experiencing happiness.

MOVING MEDITATION CLASS

This is my Moving Mediation class and it’s really going to help calm the central nervous system and bring about that inner balance.

With our Moving Meditation today we are going to flow, but we are going to flow a slow flow and move with the breath.

Come to the top of the mat coming into that Tadasana.

Take an inhale, sweep your arms high and exhale forward fold.

Keep moving and breathing. Inhale halfway lift. Exhale plant the hands, step your right leg back.

Inhale left arm reaches high. Exhale left hand down.

Linking the movement with the breath, inhale right arm reaches high. Exhale right hand down.

One more time. Inhale left arm reaches high. Exhale left hand down.

Step your left leg back. Lower your knees, chest and chin on the exhale. Keep breathing and moving.

Inhale, slither through mini cobra. Exhale, push back into Balasana. Long exhale.

Inhale, come up onto hands and knees and exhale stay in that tabletop.

Inhale coming into cow. Exhale moving into cat.

Inhale moving into cow. Exhale into cat.

Inhale coming into cow. Exhale moving into cat.

Inhale, push up and back downward facing dog.

Exhale, empty that breath out.

Look forward, step your right foot to your hands, followed by your left foot. Inhale halfway lift.

Exhale to fold. Inhale to rise. Breath into the body.

Exhale hands together, heart centre.

Inhale, sweep high.

Exhale, come back down into that forward fold.

Inhale, halfway lift. Exhale, plant the hands, step your right leg back.

Inhale, right arm reaches high. Exhale, right hand down.

Inhale left arm reaches high. Exhale left hand down.

One more time, inhale right arm reaches high. Exhale right hand down.

Step your right leg back. Drop your knees, chest and chin on the exhale.

Inhale slither through mini cobra. Exhale push back into Balasana.

Inhale coming into that tabletop.

Exhale push it back, downward facing dog.

Inhale, push the right ball of your foot high. Exhale bend your right knee and stack your right hip over your left.

Inhale to go back to three-legged dog. Exhale, slip your right foot in between your hands. Drop your back knee.

Inhale, lift up into that lunge. Exhale into a twist.

Inhale come back up. Exhale hands down.

Inhale back knee lifts. Exhale lifting up into that high lunge.

Inhale opening up warrior two. Exhale, straighten the right leg.

Inhale into Trikonasana. Exhale come back up.

Inhale right knee bends. Exhale cartwheel your hands all the way down. Right leg steps it back. Lower to low push up.

Inhale upward facing dog. Exhale back down dog.

Inhale left leg reaches high. Exhale bend your left knee and stack your left hip over your right.

Inhale to go back to three-legged dog. Exhale, slip your left foot in between your hands. Drop your right back knee.

Inhale, lift up into that lunge. Exhale into a twist.

Inhale come back up. Exhale lift the back knee.

Inhale to warrior two. Exhale, straighten the left leg.

Inhale into Trikonasana. Exhale come back up.

Inhale to warrior two. Step it back. High to low push up.

Inhale upward facing dog. Exhale back down dog.

Inhale, step your right foot up to your right thumb. Rise to the top of warrior one. Exhale, open up to warrior two.

Flip the right palm up. Inhale to reverse. Exhale, forearm to thigh. Left arm across.

 

Inhale to reverse. Exhale, forearm to thigh. Left arm across.

 

Repeat, inhale to reverse. Exhale, forearm to thigh. Left arm across.

Inhale to reverse. Exhale, cartwheel all the way down to the mat. Pivot on the left ball of your foot.

Inhale, reach your right arm high. Exhale, move onto the blade of your left foot. Sweep your right leg on top of your left.

Inhale, bring your right arm across. Exhale, your right arm down. Low push up.

Inhale upward dog. Exhale back into downward facing dog.

Inhale, step your left foot up to your left thumb. Rise to the top of warrior one. Exhale, open up to warrior two.

Left palm flips. Inhale to reverse. Exhale, forearm to thigh. Right arm across.

Inhale reverse your warrior. Exhale, forearm to thigh. Right arm across.

Repeat, inhale to reverse. Exhale, forearm to thigh. Right arm across.

Inhale to reverse. Exhale, cartwheel all the way down to the mat. Pivot on the right ball of your foot.

Inhale, reach your left arm high. Exhale, move onto the blade of your right foot. Sweep your left leg on top of your right.

Inhale, your left arm sweeps across your left ear. Exhale left arm down. Low push up.

Inhale upward dog. Exhale back into downward facing dog.

Take a breath in. Take a breath out.

Walk your hands to the back of your mat. Keep your feet where they are. Grab your big toes with your two peace fingers. Inhale to left long. Exhale into that forward fold. Breath in. Breath out. Release your fingers from your toes.

Toe hill your feet back together.

Grabs your heels with your hands. Wrap your forearms around the calves. Inhale. Exhale into that forward fold. Take a breath in. Take a breath out.

Inhale release your hands. Exhale walk your hands back to the top of your mat. Come back into that downward facing dog. Take a breath in. Take a breath out.

Bend your knees, look forward. Bring your feet to your hands.

Inhale halfway lift. Exhale drop into that forward fold.

Inhale to rise. Come all the way up. Exhale hands together, heart centre.

Shift the weight over to the left leg.

Inhale your arms go high. Exhale take your right arm underneath your left, at the same time bringing your right left over your left thigh. Arms lift.

Take and inhale and exhale into that forward fold.

Inhale to lift the upper body up. Exhale release your arms and legs.

Grab your ankle. Sole the right foot, inner left thigh. Inhale your arms up and exhale.

Inhale your gaze up and exhale.

Inhale palms the hands together. Exhale down through heart centre.

Inhale right knee forward. Exhale right sole the foot down.

Arms to either side.

Inhale the sweep high. Exhale lift the left leg. Bring the left arm underneath your right. Cross your arms and your legs.

Inhale and slowly exhale into that forward fold.

Inhale to lift the upper body up. Exhale release your arms and legs.

Place the left sole of the foot to the inner right thigh. Inhale your arms up and exhale.

Inhale chest lifts and so does your gaze up and exhale.

Inhale palms the hands together. Exhale down through heart centre.

Left sole the foot down.

Arms to either side.

Inhale the sweep high. Exhale back into that forward fold.

Inhale to lift long. Exhale plant the hands. Float your feet back. High to low push up.

Breath in, upward facing dog. Breath out, back into downward facing dog.

Close your eyes, take a breath in. Take a long breath out.

Inhale, come forward into high plank. Drop knees, chest and chin as you exhale.

Inhale slither through mini cobra. Exhale push back into child’s pose.

Inhale to lift up onto hands and knees. Exhale up and back, downward facing dog.

Inhale into a high plank. Exhale lower down for five.

Bring your forehead to the mat. Interlace your fingers behind your back and engage your thighs. Inhale to lift up. And exhale. Inhale. And exhale. Inhale. And exhale to come all the way down.

Hands come underneath your shoulders. Inhale. Exhale push back into that child’s pose. Take an inhale here. Exhale walk your hands all the way over to the right. Inhale. And exhale.

Inhale come back to centre. Exhale walk your hands all the way over to the left. Stay here. Inhale. And exhale.

Inhale come back to centre. One more long exhale out.

Inhale to lift all the way up. Shift your hips to the side. Exhale, kick your legs away.

Inhale to sweep high. Exhale forward full Paschimottanasana. Inhale. And exhale. Inhale. And exhale. One more inhale. And exhale.

Inhale to lift high. Exhales soles to feet together. Make that diamond. Hands to touch the feet. Inhale. Exhale to Tarasana. Breath in. And breath out. Inhale and exhale.

Inhale to lift high. Exhale knees together.

Inhale arms in front. Slowly roll yourself all the way down onto your mat. Arms to either side. Walk the heels up. Big inhale, lift up. And exhale. Keep your hands to either side of your body. Inhale and exhale. Breathe in. And breath out.

Inhale to come down. Exhale to hug the knees in.

Inhale your legs lift up. And breath out. Inhale. And exhale. Inhale and exhale.

Inhale, knees bend. Soles of the feet on the mat. Exhale your left leg long. Your right knee comes in. Inhale over to the left. Right arm reaches high.

Inhale come back to centre. Exhale right leg long. Left knee comes in. Inhale over to the right. Left arm reaches high. Breath in. And breath out.

Inhale back to centre. Exhale your left leg long coming into you Savasana.

Once you’ve come into your Savasana, this is when you find stillness. Savasana is in itself a meditation, so we’re just continuing on with our mediation as we come into Savasana.

When you’re ready, begin to find movement in your fingers and toes. Hug the knees in. Slowly roll to the right. Press yourself up. Come back to your comfortable seated position.

Hopefully you can see that even with a dynamic practice, we can connect the poses and the breath so that we walk out and feel that we’ve had this huge meditation.

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