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Mindful : August 2014
46 mindful August 2014 getting started: movement HAND WALKING MEDITATION Place right hand on the floor. Then, left hand on the floor. Walk the right hand a little bit for ward. Then the left hand. This sequence emphasizes balance: on your hands, hands and knees, and standing on one leg, as well as when moving the spine in all directions—for ward, back ward, and sideways. It’s great to do whenever you want to cultivate balance and presence in your body/mind: first thing in the morning or last thing before going to bed or anytime in bet ween. It takes about five minutes, but feel free to repeat the entire sequence or any section as much as you like. As you move through it, notice when your mind strays, and return to the sen- sation of the breath or any other physical sensation, such as stretching, quivering, or your muscles tiring. That’s how you’ll know when to push and when to back off. It’s par ticularly useful to do this sequence before meditation prac tice as it will create both strength, flexibility, and stamina that will suppor t the physical effort required for sitting. Mindful Yoga Here’s a series of simple postures and movements you can use as part of a sitting meditation session— or anytime. FINDING BALANCE ON ALL FOURS Take your time and notice how your weight shifts onto your hands as you move for ward. Move around: Shift weight to the right hand and right knee, then to the left, for ward and back. Slowly settle into equal weight on all fours. SHOULDER ROTATIONS Extend your arms out to the side. Inhale and roll your arms so your palms face up. Exhale and roll arms in, palms back. Begin this action from the shoulders, letting your pinky fin- gers be the last part to roll up and down. SIDE BENDS Inhale arms up. Exhale, bend to the right. Inhale up and exhale bend to the left. Pay attention to the move- ments from side to side, as well as the position of your head. By Cyndi Lee For a selection of video and other resources on mindful movement prac tice, go to mindful.org/ gettingstarted 1 2 7 6