Themes: breath, fluid, heart (vibrant green light)

Introduction: Greet, welcome- & take a seat: see the participants & introduce myself.

A quote: " Movement, dance comes from within the individual, it is always there we begin."

                                                                                                           - Birgitta Egerbladh/ choreographer, theater director

What is Somatic Movement?

The term "somatic" is derived from the Greek word "somatikos "which means pertaining to the body, experienced and regulated from within. Somatic movement describes movement that is sensed and shaped from within, rather than from an external source.

We can dive into our bodies, expanding our awareness of inner movement and deepening the perception of our bodies and of the space around us.

We will take this hour to be with our body. We will take time to breath. We will take time to listen to the body.  We will take time to be aware of what sensations emerge.

The body is full of information, experience and wisdom- in every cell- like a blueprint of evolution. We will awaken and pay attention to the ancient intelligence that is stored in the body.

We will sit. We will stand. We will move slowly and gently in order to gain deeper awareness of “the self that moves”.

Let´s give ourselves some time...

1) Sensation and Visualization:

 On chair : Sitting  meditation/ Body scan (Mindfulness)

A. Breath

Landing - Consider that breath is movement.

Sit near front of chair so the spine is self-supported, feet firmly on the ground.

Become aware of where you are.

See the room

Land in your body and be fully present here and now.

Experience your body

Close your eyes

Structural/skeletal awareness

Feel feet in contact with floor

Feel buttocks and thighs on the chair

Feel hands resting on thighs

Sensations/ feelings

Become aware of sensations in your body

What sensations or feelings do you experience now?

Where are they?

What thoughts pass through your mind?

Allow yourself to experience everything going on at this very moment.

Now, move focus to your breathing.

Follow one breath at a time; One moment at a time. Follow every breath.

If you experience strong feelings or sensations you can use the breathing as a tool to accept them. Breath into the feeling or sensation, allowing it.

Your mind will wander more than once.

Your task will be to notice where you have wandered & gently bring your awareness back to your breathing.

B. Body

You are focused on your breathing.

Now focus your consciousness so you are aware of breathing as well as the rest of your body.

Explore the feeling of more space

The feeling of your whole body as one entity.

You may notice tension or holding in the body. Here too we can use the breathing to facilitate release. Breath into the holding and allow it to gently let go.

Follow your breathing as if all your body was breathing.

Experience this new spacial awareness within you.

Remember that whenever you need it you can go back to your breathing- for grounding, centering and to bring you into the present moment- to return to your body.

C. Skin

Become aware of skin

- looking outward to environment/ music can permeate the skin and enter the tissues

-looking inward to inner body environment

focus inside

D. Heart- Green light meditation

Focus on your chest area, your heart.

Imagine you are breathing in a vibrant green light into your chest.

Allow the heart to expand, to take the space it needs.

Body connections with heart/green light

Breath the green light up into your head- heart & head connected

Breath the green light thru the heart down to your pelvis- whole core connected

Breath the green light thru your shoulders, arms and hands- heart/hand connection

Breath the green light down thru the empty tubes of the legs and into the feet- heart/foot connection

- wiggle your toes, feet & ankles  bathing them in this green glow- you are connected to the earth.

- play with your hands, feeling the sensation of the green light- you are connected to the air.

- imagine the green light emanating from your hands and feet.

Now feel the green light like a beam of light filling your entire body- shining out the top of your head and down thru your feet.

Slowly move your self to front of your chair and allow the shining beam to pull you up and rooting you downwards to standing- equal energy in both opposing directions.

the green light expanding to standing

2) Activity:

 To standing: Liquid & Light landscape body journey

Grounding- roots

Crown- beam of light

Liquid breath

Breath becomes body fluid-Activating body fluids

moving with fluids and with breath

Breath fluids into pelvis- imagine your pelvis as a bowl of liquid

Start to gently transfer your weight, very gradually from one foot to the other

Whole space becomes liquid so we are floating inside and out

The liquid space supports us

Releasing holding patterns; noticing and allowing the layers of tension to peel away

expanding cells into space/ dissolving cells into space/ become permeable 

3) Move- realization of internal/ intuitive impulses

Allow the weight transfer to become a water walk- very slow with attention to how the fluids are responding to the movement.

Your spine is like the soft skeleton of a sea creature- all your bones are soft, maliable.

Experience the wisdom of your body.

Listen to the memory of your body.

Listen to the sensations, the impulses, the tides, the pains, the joy- it´s all housed in your physical body.

Do what you need or think you need.

Move how you perceive you want to- there is no right or wrong, there is just your way.

4) The Return-  to neutral standing, to breathing, grounding and rising 

see inside, see outside, see through eyelids to open eyes… take time for this transition.